Veggie Burgers

A few simple ingredients make really tasty meat-free burgers. If you want to barbecue them, the best method is to cook the veggie burgers in advance and just heat them up over the coals, as this prevents them from sticking to the grill.

• Portobello Mushroom, Goat Cheese and Walnut Sliders

3 tablespoons extra virgin olive oil
1 large onion, finely chopped
1 garlic clove, finely chopped
300 g carrots, coarsely grated
300 g zucchinis, coarsely grated
1 1⁄2 teaspoons ground cumin
1 1⁄2 teaspoons ground coriander
4 tablespoons reduced-fat peanut butter
2 tablespoons chopped fresh coriander
pepper to taste
1 1⁄3 cups fresh whole-wheat breadcrumbs
1 egg, beaten

To Serve
2 tomatoes, seeded and chopped
2 tablespoons tomato ketchup, chutney or relish
pepper to taste
4 sesame seed hamburger buns
4 teaspoons low-fat mayonnaise
4 iceberg lettuce leaves, shredded
1 shallot, thinly sliced

1. Heat 2 tablespoons oil in a large nonstick frying pan. Add the onion and garlic and cook over medium heat for 5 minutes, stirring frequently, until the onion is soft and beginning to brown. Add the carrots and zucchinis and fry for a further 10 minutes, stirring, until the vegetables soften. Stir in the ground cumin and coriander, peanut butter, fresh coriander and pepper and mix well. Remove the pan from the heat and set aside to cool slightly.
2. Mix in the breadcrumbs and egg until thoroughly combined. The mixture should bind together well. Shape the mixture into 4 thick patties about 10 cm in diameter.
3. Wipe the pan with paper towel, then add and heat the remaining oil. Fry the veggie burgers over low to medium heat for 5 minutes on each side, or until they are firm and golden.
4. To serve, stir the tomatoes and ketchup together with a little pepper. Split the hamburger buns in half and toast the cut sides. Spread 1⁄2 teaspoon mayonnaise on each piece of bun, then place some lettuce and a veggie burger on top of half of the buns. Spread with the tomato mixture and top with the shallot slices. Replace the tops of the buns and serve.

preparation time 20 mins
cooking time 25 mins
serves 4

PER SERVING

553 calories
19 g protein
24 g total fat
4 g saturated fat
57 mg cholesterol
66 g total carbohydrate
18 g sugars
12 g fibre
804 mg sodium

Peanut butter contributes protein to these veggie burgers, as does the wheat from the whole-wheat breadcrumbs. Peanut butter is high in fat, but this is largely in a healthy monounsaturated form. However, it is best to use a reduced-fat variety if you are watching your weight.