These tasty vegetarian burgers are easy to make and brilliant for a healthy family dinner. The burgers are freezer friendly so perfect for making ahead.
Equipment and preparation: for this recipe you will need a food processor.
Each burger provides 423 kcal, 14g protein, 64g carbohydrate (of which 6g sugars), 13g fat (of which 1.5g saturates), 5g fibre and 2.1g salt.
Ingredients
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3-4 tbsp sunflower oil
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1 onion, roughly chopped
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2 garlic cloves, thinly sliced
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1 tsp ground cumin
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1 tsp ground coriander
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400g tin chickpeas, drained and rinsed
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100g/3½oz hummus
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50g/2oz plain flour
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½ tsp salt
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freshly ground black pepper
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- To serve
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8 pitta breads, warmed
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mixed green salad
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8 tbsp plain yoghurt (optional)
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8 tsp chilli sauce
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Preparation method
- Heat 1 tablespoon of the oil in a non-stick frying pan over a medium heat. Add the onion and garlic and fry gently for 4-5 minutes, or until softened, stirring regularly. Stir in the cumin and coriander and fry for 1-2 minutes, or until fragrant. Remove from the heat and set aside to cool for 5 minutes.
- Place in a food processor, add half of the chickpeas and all of the hummus and flour. Season with salt and pepper. Blend to a rough paste.
- Add the remaining chickpeas and the pine nuts. Pulse for a few seconds until the chickpeas and pine nuts have broken down but retain some texture. Season to taste.
- Divide the chickpea mixture into 8 portions. Roll each into a ball, flatten between your palms into a burger shape approximately 1.5cm/½in thick.
- Heat the remaining oil in a large, non-stick frying pan. Add the burgers in batches and fry for 3-4 minutes on each side, or until golden-brown and crisp on both sides and heated through.
- Serve the burgers in pitta breads stuffed with salad leaves, with a dollop of yoghurt and chilli sauce alongside.
Source: https://www.bbc.co.uk
