Chickpea, vege and coriander burgers
(at time of publication)
- 2 x 400g cans chickpeagarbanzoXsgarbanzosX, drained, rinsed
- oil spray
- 1 large onion, finely chopped
- 1 ½ tablespoons mild Indian curry paste
- 250g peeled kumarasweet-potatoX, grated
- 1 large carrot, grated
- ⅔ cup quick oatsoatmeal uncookedX, plus extra to coat
- 2 tablespoons chopped fresh coriandercilantroX
- 1 egg, lightly beaten
- 2 teaspoons olive oil
- 4 medium-sized wholegrain bread rolls
- ½ cup hummus
- 8 slices canned beetrootbeetsX
- 1 cup baby cos lettuce
- 4 slices reduced-fat cheese
1 Place chickpeas in a food processor and process until they resemble breadcrumbs.
2 Spray a large frying pan with oil and place over a medium heat. Cook onion, stirring occasionally, for 5 minutes or until softened. Add curry paste and cook, stirring for 1 minute or until fragrant. Add kumara and carrot. Cook for 3 more minutes.
3 Place onion mixture into a large bowl with chickpeas, oats, coriander and egg. Use clean hands to mix until all ingredients are well-combined, adding a little more oats if the mixture is too wet. Dust hands with flour then shape mixture into 6 flat patties. Press into extra oats to lightly coat. Chill for 30 minutes to firm. If freezing burgers to eat later, do so now.
4 Heat olive oil in a large non-stick frying pan over a medium-high heat. Add patties and cook for 3-4 minutes each side or until golden. Remove and drain on absorbent paper.
5 Serve each burger on a wholegrain roll base and top with hummus, beetroot, cos leaves a cheese slice and bread-roll top.
NOTE: Nutrition information, time to make and costings apply to main dinner recipe only.
Nutrition Info (per serve)
Total fat 17g
–Saturated fat 4g
Dietary fibre 11g
Chickpea and salad wrap
Cost per serve: $2.78
Time to make: 5 minutes
2 leftover Chickpea, vege and coriander burger patties
2 slices mountain bread or 1 large wrap
2 tablespoons mashed avocado
2 cups baby cos
4 slices canned beetroot
Step 1 Slice chickpea burger. Spread each slice of mountain bread with 1 tablespoon avocado. Top with burger, baby cos and beetroot. Wrap to enclose filling.
Tip: You can warm chickpea burger in microwave for 1 minute before slicing.
- Vegetarian, low kJ, low fat, high fibre, low sodium, low cost
- 1510kJ/360cal, 13g protein, 9g total fat, 1g sat fat, 55g carbs, 12g sugars, 12g fibre, 380mg sodium, 80mg calcium, 3.5mg iron
This recipe freezes well (before cooking, see step 3).
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