Bean Burger
- Preparation time: 15 minutes
- Cooking time: 10 minutes
- Makes: 4 portions
Ingredients
- Bean Burger
- 425g canned chickpeas
- 4 spring onions
- 1 large egg
- 2 tablespoons all-purpose flour
- 1 teaspoon dried oregano
- ½ teaspoon ground cumin
- 2 tablespoons olive oil
- 2 pitta bread
- Bean Burger Sauce
- ½ small cucumber
- 240g plain Greek yogurt
- ¼ teaspoon garlic powder
- ½ teaspoon dried dill
- ¼ teaspoon black pepper
- 1 tablespoon lemon juice
Method
-
Preparation for the Bean Burger Sauce
Wash the cucumber and grate using the large holes of a box grater. Drain off the excess liquid. -
Mix the cucumber with the Greek yogurt, garlic powder, dill, pepper and lemon juice to make the bean sauce.
-
Cover and place in the refrigerator until ready to serve.
-
Preparation for the Bean Burger
Rinse and drain the tinned chickpeas. Chop the ends off the spring onions. -
Using a food processor, combine the chickpeas, spring onions, egg, flour, oregano and cumin. Blend and pulse until a mixture forms that holds together when pressed. The mixture will be moist. Form into 4 burgers.
-
Heat the olive oil in a frying pan over a medium heat. When hot, add the burgers. Cook until golden and beginning to crisp (approximately 4-5 minutes). Flip and cook until golden brown and crisp (approximately 2-4 minutes more).
-
Warm the pitta bread and cut each in half.
-
Assemble your plate with the pitta half, bean burger and sauce. Add some red onion slices, shredded lettuce and sliced cucumber for the garnish.
| per burger | |
|---|---|
| Energy | 319 kcal |
| Protein | 14 g |
| Potassium | 267 mg 6.8 mmol |
| Phosphorus | 167 mg 5.3 mmol |
| Sodium | 140 mg 6.0 mmol |
| per serving of sauce | |
| Energy | 84 kcal |
| Protein | 4 g |
| Potassium | 162 mg 4.1 mmol |
| Phosphorus | 90 mg 2.9 mmol |
| Sodium | 41 mg 1.8 mmol |
