Black bean veggie burger

Any day can be a burger day, but what if we can make it with healthiest ingredients instead of red meat. Although meat burgers are nutritionally good, they contain nasty stuffs like preservatives and are usually high in saturated fat and salt. You can cut down these considerably by making the burger from scratch using good lean meat. Yet I find my veggie burger very satisfying as I know exactly what and how much is going in it.

Key ingredient of this great tasting burger is black bean which is high in complex carbohydrate, protein, dietary fibre, copper, phosphorus, manganese, magnesium and iron and low in fat. It is a great source of health benefiting phytochemicals which may help prevent heart disease, cancer, and osteoporosis and help lower cholesterol.

Ingredients

1 ½ Cup of cooked black bean
½ of Medium sized beetroot, peeled and grated
2 Large cloves of garlic, finely chopped
Pinch of chilli flakes
1 tbsp. Whole wheat flour
½ tsp. Salt
¼ Cup of Water
1 tbsp. Composed olive oil

Method

Place a medium frying pan over medium heat and pour oil and let it heat up. Add garlic and allow it to brown slightly and then add chilli flakes. Let it sizzle a bit and quickly add grated beetroot and sauté for 3 minutes.

Then add whole wheat flour. Roast the flour for few minutes and add cooked black beans. Mash it with the back of a spoon until you get a nobbly mush. Pour water, bring it to boil, stir constantly and let it evaporate. Turn off the heat and divide the mixture and shape it into 3 equal sized patties.

Heat a large frying pan over medium heat, spray oil and cook burger on both sides until it is cooked through. Halve the burger bun and toast it under the grill.

Slice cucumbers and tomatoes.

Stuff the burger bun with cheese spread, rocket leaves, cucumber, tomatoes and burger.

Ingredients of the low fat cheese spread

30g Low fat cheese
15g Low fat plain natural yogurt
2tsp lime juice

Method

Mix well and combine.

 

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