It’s National Burger Day, wahoo! What’s that you say? “I can’t join in because I don’t like greasy meat patties in sugary white buns?” Worry not, friends. We have a recipe for you that is so tasty, it blows the beef out of those minced slabs.
What’s more, it’s super healthy. Behold: low fat, low calorie, high protein, vegan, kosher, nut free, clean eating glory.
(makes four burgers and two servings of wedges)
1 onion, diced
1 clove of garlic, crushed
3 carrots, grated
Sunflower oil (we use the spray kind for minimum greasiness)
1 vegetable stock cube
1 small tin of sweetcorn
1 small pepper, diced
Dried mixed herbs
Plain or wholewheat flour
Chilli puree (optional)
1 tin of kidney beans
1 large sweet potato
Ground black pepper
Before you start, preheat the oven to 180 degrees centigrade. As with all cooking, times and temperatures may vary, so keep an eye on anything that you are heating up so that it doesn’t burn.
2. After about five minutes, crumble half of the stock cube over the pan then add a teaspoon of cumin seeds, a teaspoon of smoked paprika and a teaspoon of coriander. Fry for a further three minutes then take the pan off the heat.
3. Take a large mixing bowl. Add the fried onion mixture, sweetcorn, diced pepper, remaining grated carrots, two teaspoons of garam masala, a shake of dried mixed herbs, three tablespoons of flour, two tablespoons of soy sauce, the remaining half of the stock cube and two tablespoons of tomato puree. If you like things spicy, add a few squirts of chilli puree too. Mix the contents of the bowl together with a wooden spoon, then give it a taste. Season as desired.
4. Drain almost all of the water from the can of kidney beans, then transfer the beans and remaining water to a separate bowl. Put the bowl in a microwave for one minute, then roughly crush the beans before adding them to the large mixing bowl and combining.
5. Sprinkle a few tablespoons of flour onto a plate. Divide the contents of the mixing bowl into four using the spoon, then get stuck in: one quarter at a time, use your hands to scoop out some of the mixture and shape into patties. Use the flour on the plate to lightly coat the patties and help them hold together.
6. Put a little bit more oil in the pan, add the four patties and put onto a medium-high heat. As a guide, our hob has nine heat options, so we turned the dial to seven.
7. Allow the patties to cook for a few minutes, then take off the heat and flip using a spatula. Continue this process of cooking and flipping for a further twelve minutes, or a little longer if you want the outside of the burgers to be more dry and crispy. Serve with fresh iceberg lettuce in a wholegrain roll.
For the spiced sweet potato wedges
1. Wash the potato under running water and remove any nasty looking bits. Cut the potato into wedges. Don’t worry if they are uneven – call it the rustic effect.
2. Parboil the wedges by putting them in a microwavable bowl with enough water to cover half of the height of the contents and microwaving them for four minutes. This lessens the time they will need in the oven (and the time you have to wait before eating them).
3. Drain the wedges, then scatter them onto a baking tray that has been lightly sprinkled with smoked paprika, ground pepper and cumin seeds. If you want crispy wedges, you can add a little bit of oil here. Rub the spices into the wedges then put in the oven for 15 minutes. Remove when they are golden brown with a subtly smoky aroma.
We hope you enjoy National Burger Day. Fun fact: any day can be a burger day when you cook these guys. Please leave us a comment if you like what you see/taste, and feel free to share the fun in a bun!