Tag Archives: healthy burger recipe

Lean and Bean Burgers.

So one of the ways I get inspiration for meals and recipes is to go shopping. This week I went to Asda, not our usual supermarket but we went as someone had told me they had skipping ropes and hula hoops reduced right down. Just to interject here, shopping with a 3 month old, almost 3 year old and 5.5 year old on your own is madness. Of course by time I had navigated getting a baby and 2 kids into the car, found the shop, out of the car, across the car park, into and around the trolley and into the shop – there had sold them all.  Never one to like a wasted journey we had a little walk around and stocked up on a few essentials/not-so-much-essentials-but-childrens-requests. Did I mention the madness of shopping with 3 small people?!

I love looking at new food products. They seem to be coming onto the market continually. So when perusing the reduced section (I can’t step away from a bargain) I found “Lean and Bean Mince”. It is 60% beef and 40% beans. I love this. Adding the beans means you use less beef and more plant protein, making it lower in total and saturated fat but still high in protein and it is also saving you pennies. Normal lean beef mince was £7.80/kg for a 500g pack and this was £4.38/kg. It is also exactly the advice I often dish out to people: “bulk out your meat dishes by adding plant protein such as lentils, beans and other pulses”. Potentially a new health food product that is actually good!

NB: If you can’t get this mince then why not add a tin of chopped kidney beans to your mince and make it a 60/4-0 mix yourself?

Getting home I was then left with the dilemma of what to make with the new mince. Too many ideas, too little time. As I was cooking with the help of all the small people, I went for burgers. My thought being I could do it in stages and they may like to get their hands messy and help. Turns out they didn’t want to help, but they did want to help eat them at tea time.

Dietitan UK: Lean and Bean Burgers 2

This mince is definitely tasty, it does taste more like a veggie mince and is dryer than a normal beef version, but that is to be expected. It tasted good and held together well for burgers. We had some left so I used them the next day in a tomato based sauce for a pasta bolognaise that was very nice. I love it when you manage to cook 2 meals in one hit 🙂

Dietitan UK: Lean and Bean Burgers 1

Lean and Bean Burgers
Serves 4
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Prep Time
15 min
Cook Time
15 min
Prep Time
15 min
Cook Time
15 min
179 calories
34 g
0 g
1 g
10 g
0 g
207 g
266 g
4 g
0 g
0 g
Nutrition Facts
Serving Size
207g
Servings
4
Amount Per Serving
Calories 179
Calories from Fat 8
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 266mg
11%
Total Carbohydrates 34g
11%
Dietary Fiber 11g
44%
Sugars 4g
Protein 10g
Vitamin A
108%
Vitamin C
31%
Calcium
8%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 medium courgette
  2. 2 medium carrots
  3. 2 cloves of garlic
  4. 1 small onion
  5. large handful of parsley (including stalks)
  6. 400g lean and bean mince
  7. 1tbsp balsamic vinegar
  8. pinch dried rosemary
  9. Zest and juice from 1/2 lemon
Instructions
  1. Using a grater or food processor grate the courgette, carrots, onion, garlic and parsley.
  2. Mix the veggies in with the mince and all other ingredients.
  3. Shape into patties with your hands and place onto a lined, greased baking tray.
  4. Place in the fridge to firm up for a minimum 30 minutes.
  5. Preheat the oven to Gas Mark 6.
  6. Bake for 15 minutes.
beta
calories
179
fat
1g
protein
10g
carbs
34g
more
Dietitian UK https://www.dietitianuk.co.uk/

Courgette and Chickpea Burgers

I’m forever loving the idea of veggie burgers but am often disappointed by the result. You know what I mean… they fall apart or just look disappointing. In the back of my brain I have this memory of the burgers I used to eat when I was vegetarian as a teenager. In my head they were delicious, not homemade, but delicious and that is one of my benchmarks. My other benchmark is the burger they make in a cafe we sometimes end up at – a portabello mushroom with halloumi cheese and spinach. Just the most perfect combo.

So after a holiday I’ve come back inspired to try out new recipes and the veggie burger idea was back. Taking a few hints from the River Cottage guys these burgers not only tasted good,  held together well and were completely eaten, but my small people also had fun helping to make them. GENIUS. Get the kids to do the dirty work 😉

Here is the recipe. It’s a great way to get your veggies in. I’ve worked it out as being 1 portion of vegetables per burger, if you make them large. This recipe made 8 and I served 2 per adult, 1 per child, but my 5 year old and husband came back for seconds!

Here are the burgers before and after cooking:

Dietitian UK: Courgette and Chickpea Burger 2

Dietitian UK: Courgette & Chickpea Burgers 1

 

Courgette and Chickpea Burgers
Serves 4
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Prep Time
15 min
Prep Time
15 min
236 calories
38 g
47 g
5 g
12 g
1 g
193 g
49 g
6 g
0 g
3 g
Nutrition Facts
Serving Size
193g
Servings
4
Amount Per Serving
Calories 236
Calories from Fat 41
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 47mg
16%
Sodium 49mg
2%
Total Carbohydrates 38g
13%
Dietary Fiber 9g
35%
Sugars 6g
Protein 12g
Vitamin A
66%
Vitamin C
36%
Calcium
7%
Iron
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 medium courgettes (400g)
  2. 1 large carrot, peeled
  3. 2 cloves garlic
  4. 5 large radishes or 1/2 onion
  5. 100g dried chickpeas, soaked and cooked or 200g tinned (drained and rinsed)
  6. 100g oats
  7. 1 egg
  8. 1 large handful fresh herbs
  9. 1 tsp cumin
  10. 1 tsp ginger
  11. 1 tsp coriander
Instructions
  1. Use a food processor to grate the veggies.
  2. Now add the chickpeas and process to a thick paste.
  3. Add the oats, egg, herbs and spices for a quick blast in the food processor.
  4. Use your hands to shape into patties.
  5. Heat 1 tbsp oil in a pan and cook them for a few minutes each side. I pressed them down in the pan to make them thinner and a better shape.
  6. Transfer to the oven for 10-15 minutes at gas mark 5.
  7. Serve with homemade potato wedges and a side salad.
beta
calories
236
fat
5g
protein
12g
carbs
38g
more
Dietitian UK https://www.dietitianuk.co.uk/