Vegetarian nut and bean burgers

Recipe by: Zoë Harpham

(1)

EASY

Ready in 40 mins

Reviews (1) | Tweaks (0)

Added to favourites by 6 cooks

Prep: 25 mins Cook: 15 mins

Serves: 4

These protein-packed veggie burgers are made with a delicious high-fibre combo of Brazil nuts and red kidney beans, plus carrots for moistness. These can also be the star vegetarian attraction at your next barbie.

Recipe provided by:

Readers Digest | Healthy One-Dish Cooking

Ingredients

¾ cup (120g) Brazil nuts

3 carrots, peeled and cut into chunks

25g fresh flat-leaf parsley

2 garlic cloves, peeled

1 lemon, skin thinly grated

2 teaspoons ground coriander

400g can red kidney beans, drained and rinsed

4 spring onions

2 tablespoons vegetable oil

4 burger buns, split

85g baby rocket

½ telegraph cucumber, thinly sliced

1 red onion, thinly sliced

CHUTNEY:

2 crisp apples, peeled, quartered and cored

⅓ cup (50g) dried apricots, chopped

⅓ cup (105g) mango chutney, chopped if necessary

1 lemon, juiced

Preparation method

1.		Preheat the grill to hot and set the shelf to the lowest position. Cover a baking tray with foil and grease it lightly with oil. Combine the nuts, carrots, parsley, garlic, lemon zest and ground coriander in a food processor and process until finely ground. Add the beans and spring onions and briefly pulse the mixture, to chop the onions and crush the beans. Season to taste.

2.		Divide the mixture into four and shape each portion into a patty about 10 cm wide and 2 cm thick. Place on the baking tray. (The patties can be prepared ahead, cooked or uncooked, and kept chilled, if more convenient.)

3.		Brush the patties with half the oil, then grill for about 5 minutes until well browned and sizzling around the bottom. Turn them over and brush with the remaining oil, then grill for a further 5 minutes. Reduce the heat to medium and turn over once again. (They tend to crack and may spread slightly, so pat them gently to keep them neat.) Grill for a final 5 minutes or until browned. Pat the patties into shape, if necessary, and leave to stand for 2–3 minutes to firm up. The patties can also be cooked on the barbecue plate.

4.		To make the chutney: coarsely grate the apples into a bowl. Stir in the apricots, chutney and lemon juice. Toast the cut sides of the burger buns.

5.		Put a little rocket and cucumber on the bottom of each bun, add a patty and top with a spoonful of the chutney and a couple of onion rings. Replace the tops of the buns and serve, adding the remaining chutney and salad.

EACH SERVING

2 ½ portions vegetables, ½ portion fruit

Nutrition

Protein 17 g
Fat 33.5 g
Saturates 6 g
Carbohydrate 73.5 g
Fibre 15.5 g
Sodium 762 mg
Energy 2878 kJ

My Review:

Printed from Allrecipes.com.au 2/09/2010