CHICKPEA & NUT BURGERS WITH SWEET POTATO CHIPS
These veggie burgers taste delicious hot or cold. Roll into small balls, making them into falafel if you prefer
Provided by Justine Pattison
Time 40m
Number Of Ingredients 19
Steps:
- To make the yogurt sauce, stir together the yogurt and mint in a bowl and cover and chill until needed.
- Heat oven to 220C/200C fan/gas 7. Half fill a medium saucepan with water and bring to the boil. Add the sweet potato wedges and cook for 4 mins then drain through a colander and return to the saucepan. Pour over the oil, tossing until lightly coated then season with ground black pepper.
- Scatter the potatoes onto a small baking tray and roast for 15 mins. Take out of the oven and turn over, then cook for a further 10 mins or until tender and lightly browned.
- While the chips are cooking, make the burgers. Put the onion, garlic, nuts and spices into a food processor and add lots of freshly ground black pepper. Blitz until as smooth as possible. Add the chickpeas, flour, coriander and lemon juice and blitz until the mixture comes together to make a thick paste. It shouldn't be too smooth as you are looking for some texture to give the burgers a bit of bite. Form the mixture into 4 balls and flatten into burgers, just under 2cm/ 3/4in deep.
- Heat 1 tsp of the oil in a medium non-stick pan over a low heat and cook the burgers on one side for 5 mins. Add the remaining 1 tsp of oil to the pan and turn over. Cook on the other side for a further 5 mins or until nicely browned and cooked throughout, keeping the heat low, so they don't burn.
- Divide the salad leaves, tomatoes, cucumber and spring onions between two plates. Add the burgers, chips and mint sauce, plus a couple of lemon wedges for squeezing. Drizzle the balsamic vinegar over the salad and serve.
Nutrition Facts : Calories 523 calories, Fat 19 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 63 grams carbohydrates, Sugar 20 grams sugar, Fiber 14 grams fiber, Protein 19 grams protein, Sodium 0.4 milligram of sodium
SWEET PEA-PO MEGA BURGER
One of my childhood friends reminded me of the "hamburger sandwiches" my mother use to make me for lunch. One burger was enough to feed three people! Since that time, I have become more health conscience. I still enjoy eating comfort foods, but now I opt to prepare meals with their nutritional value in mind. The "Sweet Pea-po" Mega Burger is a wonderful combination of sweet potatoes and black eye peas in a veggie burger. Sweet Potatoes not only taste good, but are a good source of complex carbohydrates, dietary fiber, beta-carotene, Vitamins C, and potassium. And black eye peas are a good source of protein, fiber,and iron. So go ahead, and enjoy that 'mega-burger'!
Provided by Peapo Queen
Categories Lunch/Snacks
Time 55m
Yield 4-6 burgers, 4-6 serving(s)
Number Of Ingredients 14
Steps:
- Preheat oven to 400 degrees. Prepare a baking sheet with parchment paper and/or cooking spray.
- Measure and pack 1 cup of cooked mashed sweet potatoes and put into a medium size bowl. (If pre-packaged, put the bowl of sweet potatoes into the microwave for about a minute to reach lukewarm temperature, and then set the bowl aside).
- Measure 1 cup of frozen black eye peas and put into a microwavable bowl. Defrost the black eye peas in the microwave approximately 2-4 min (based on oven wattage) until they are soft, but not mushy. Mash the black eye peas with a fork and put the bowl aside for a minute.
- Dice and finely chop ¼ cup of red onions put aside into a small container.
- Combine the black eye pea mixture into the bowl of mashed sweet potatoes. With a fork, mix the sweet potatoes and black eye peas together. Slowly fold in the chopped onions.
- Next, add 2-3 tablespoons of honey mustard (to suit your taste) for seasoning and fold into the potato mixture.
- Add in the rest of the spices and optional seasonings if desired.
- Finally, add 1/8 cup of psyllium husks (or oat bran if not available) to help to bind the mixture together.
- Divide the mixture into 4-6 equal parts (see note below). Take a spoon and put a portion of the mixture onto the baking sheet for each patty. Mash each patty down into a round form with a spoon/fork. Make sure that you allow enough space between the patties so they don't stick to each other.
- Put the baking sheet into the preheated oven for a total of approximately 35-40 minutes. Make sure to check each patties no more than 15 minutes after they start baking. Flip the patties over with a spatula when they start to turn brown and firm. Recheck the patties again in another 10-15 minutes, and remove when they are done to your liking!
Nutrition Facts : Calories 153.5, Fat 1.8, SaturatedFat 0.4, Sodium 287.6, Carbohydrate 30.9, Fiber 5.3, Sugar 6.8, Protein 5.7
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