Veggie burgers can sometimes be bland and boring, but these taste really substantial and are packed with flavour.
SERVES 4 – 30 minutes
– 1 tbsp olive oil.
– 250g/9oz chestnut mushrooms, finely chopped.
– 2 garlic cloves, crushed.
– 1 bunch spring onions, sliced.
– 1 tbsp medium curry powder.
– zest and juice ½ lemon.
– 400g can chickpeas, drained and rinsed.
– 85g/3oz fresh wholemeal breadcrumbs.
– 6 tbsp 0% fat Greek yogurt.
– pinch ground cumin.
– 2 mixed-grain muffins or rolls, toasted and halved.
– 2 plum tomatoes, sliced.
– handful rocket leaves.
Step 1:Heat 1 teaspoon of the oil in a non-stick frying pan and cook the mushrooms, garlic and spring onions for 5 minutes. Mix in the curry powder, lemon zest and juice, and cook for about 2 minutes or until the mixture looks quite dry. Tip out on to a plate to cool slightly.
Step 2:Use a potato masher or fork to mash the chickpeas in a bowl, leaving a few chunky pieces. Add the mushroom mix and the crumbs, then shape into four patties. Fry in the remaining oil for 3–4 minutes on each side until crisp and browned.
Step 3:Mix the yogurt with the cumin. Put half a muffin or roll on each plate, then spread with the cumin yogurt. Top with the burgers, a few slices of tomato and a little rocket.
Note : PER SERVING 271 kcals, protein 15g, carbs 40g, fat 7g, sat fat 1g, fibre 6g, sugar 4g, salt 1.13g