Veggie Burgers

Veggie Burgers

Blood Sugar: 11Servings: 6Preparation Time: 30minMeal Category: Lunch
Micronutrients:FolateVitamin ACalcium

Macronutrients per 100g

Energy
182kcal
Sugar
3g
Fat
6g
Fiber
5g
Sat fat
1g
Protein
10g
Carbs
24g
Sodium
336mg

Ingredients

125g / 4.41oz grated Grated Pumpkin, 70g / 2.47oz grated Grated Beetroot, 35g / 1.23oz finely diced Finely Diced Celery, 4 finely chopped Spring Onions, 110g / 3.88oz rinsed Tinned Lentils, 110g / 3.88oz finely chopped Mint Leaves, 2 tbsp chopped Coriander Leaves, 2 tbsp grated Grated Parmesan Cheese, 20g / 0.71oz roughly chopped Pumpkin Seeds, 2 lightly whisked Eggs, 1 tbsp Lemon Juice, 1 tsp freshly ground Freshly Ground Black Pepper, 1 tsp Salt, 1 tbsp extra virgin Extra Virgin Olive Oil, 145g / 5.11oz rinsed Tinned Chickpeas, 1 roughly chopped Garlic Clove, 1 tbsp Flat-leaf Parsley Leaves, 1/2 tsp ground Ground Turmeric, 1/2 tsp ground Ground Cumin, 1/2 tsp ground Ground Coriander, 1/2 tsp Garam Masala, 1/4 tsp Chili Flakes

Preparation

1. Combine 145g / 5.11oz rinsed Tinned Chickpeas, 1 roughly chopped Garlic Clove, 1 tbsp Flat-leaf Parsley Leaves, and spices (1/2 tsp Ground Turmeric, 1/2 tsp Ground Cumin, 1/2 tsp Ground Coriander, 1/2 tsp Garam Masala, 1/4 tsp Chili Flakes) in a food processor. Process until smooth. 2. Transfer to a large bowl. Add 125g / 4.41oz grated Pumpkin, 70g / 2.47oz grated Beetroot, 35g / 1.23oz finely diced Celery, 4 finely chopped Spring Onions, 110g / 3.88oz rinsed Tinned Lentils, 110g / 3.88oz finely chopped Mint Leaves, 2 tbsp chopped Coriander Leaves, 2 tbsp grated Parmesan Cheese, 20g / 0.71oz roughly chopped Pumpkin Seeds, 2 lightly whisked Eggs, 1 tbsp Lemon Juice, 1 tsp freshly ground Black Pepper, and 1 tsp Salt. Mix well. 3. Shape mixture into 6 patties. Refrigerate. 4. Heat 1 tbsp Extra Virgin Olive Oil in a large frying pan over medium heat. Fry patties for 3-4 minutes on each side until browned and cooked through.

Micronutrients % of RDI

Iron
4% of RDI
Magnesium
52% of RDI
Vitamin C
9% of RDI
Omega 3
1% of RDI
Vitamin A
13% of RDI
Calcium
76% of RDI
Folate
20% of RDI

Good to know

These patties freeze well and can be refrigerated for up to 5 days. Once browned, reheat in a 180°C (356°F) oven for 5 minutes. Optional: Serve in wholemeal pita bread or bun with extras like grilled halloumi, avocado, rocket, or yoghurt dressing.

How to Prepare

1. Combine 145g / 5.11oz rinsed Tinned Chickpeas, 1 roughly chopped Garlic Clove, 1 tbsp Flat-leaf Parsley Leaves, and spices (1/2 tsp Ground Turmeric, 1/2 tsp Ground Cumin, 1/2 tsp Ground Coriander, 1/2 tsp Garam Masala, 1/4 tsp Chili Flakes) in a food processor. Process until smooth. 2. Transfer to a large bowl. Add 125g / 4.41oz grated Pumpkin, 70g / 2.47oz grated Beetroot, 35g / 1.23oz finely diced Celery, 4 finely chopped Spring Onions, 110g / 3.88oz rinsed Tinned Lentils, 110g / 3.88oz finely chopped Mint Leaves, 2 tbsp chopped Coriander Leaves, 2 tbsp grated Parmesan Cheese, 20g / 0.71oz roughly chopped Pumpkin Seeds, 2 lightly whisked Eggs, 1 tbsp Lemon Juice, 1 tsp freshly ground Black Pepper, and 1 tsp Salt. Mix well. 3. Shape mixture into 6 patties. Refrigerate. 4. Heat 1 tbsp Extra Virgin Olive Oil in a large frying pan over medium heat. Fry patties for 3-4 minutes on each side until browned and cooked through.

Good to Know

These patties freeze well and can be refrigerated for up to 5 days. Once browned, reheat in a 180°C (356°F) oven for 5 minutes. Optional: Serve in wholemeal pita bread or bun with extras like grilled halloumi, avocado, rocket, or yoghurt dressing.

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