Spicy beanburger with health-slaw
- Servings:
- 6
- Preparation time:
- 45 (including chilling time)
- Cooking time:
- 10-12
These beanburgers are a great way to get the kids cooking savoury food. They’re also high in fibre so a great choice to maintain good health.
This dish offers enormous scope for versatility – there are so many different variety of beans and pulses you could use. Plus you can change the taste by choosing different herbs or herb combinations. Finally you can test and trial the ingredients in the slaw and the slaw dressing. Fresh beetroot, celeriac and dried cranberries anyone?
This version has a whopping 15g of fibre per serving – that’s half you daily recommended target. In just one meal!
Ingredients checklist
Nutritional values
| kCals | Fat | Saturated fat | Salt | Carbohydrates | Sugar | Fibre |
|---|---|---|---|---|---|---|
| Values shown are approximate. | ||||||
Method
Step 1
Heat 10ml of olive oil in a frying pan; add the onion and garlic and sauté for 2-3 minutes, or until softened. Add the chilli and grated carrot and sauté for a further 1-2 minutes stirring constantly.
Step 2
In a large bowl mix the prepared beans together with the breadcrumbs, cheese, yeast extract, herbs and then add the cooked onion mixture and enough beaten egg to bind it together without it becoming too sticky. Season to taste.
Step 3
Using the flour divide the mixture into six equal amounts and shape into burgers. Place on a plate and chill for 30 minutes.
Step 4
Meanwhile, whisk the mayonnaise, yogurt, lemon juice and zest together and season. Add the carrot ribbons and shredded cabbage. Finally core and grate the apple and add to the slaw. You could also add Dijon mustard, chilli flakes or fresh herbs to spice it up. Or swap the lemon for a lime.
Step 5
Heat the remaining oil in a large frying pan and fry the burgers over a medium heat for 10-12 minutes until piping hot and golden brown.
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