Is everyone enjoying the sun? These low-calorie vegan burgers are perfect for cooking on a barbecue whilst soaking up all that vitamin D from the sunny days!
Makes 4-6 burgers.
- 1 can of chickpeas
- 1 can of kidney beans
- Zest of 1 lemon
- 1/2 tsp paprika
- 1/2 tsp dried coriander
- 1/2 tsp cumin
- 1 bunch of fresh coriander
- A little water
- 1 tsp olive oil
- Combine the chickpeas, kidney beans, lemon zest, dried spices and fresh coriander in a food processor until broken up but still lumpy.
- Heat the olive oil in a pan on high heat.
- Add a little water if needed, and mould 4-6 patties out of the bean mix.
- Fry for 10-15 minutes, or until the outsides are crispy and golden and the insides are hot. Be careful when flipping as this is when the patties are most likely to break.
- Serve in breadcakes with salad or with oven chips.
Typical serving for one patty (if 4 are made):
Chickpeas – a plant-based protein source. They are high in iron for oxygen transport, immune and vitamin C function; folate for DNA synthesis and cell production; and dietary fibre for digestion.
Kidney beans – Another important source of plant-based protein. They are high in dietary fibre for digestion and are a source of iron for oxygen transport whilst containing loads of antioxidants.
This recipe uses chickpeas instead of a carbohydrate base, so is perfect for getting that protein in for muscle production. For a vegetarian alternative, substitute the chicken for rice or naan; or you could swap out one can of chickpeas for the carbohydrates if you think you need more nutrients for energy!
- 250g chicken breast, diced
- 2 cans chickpeas, drained
- 1 large white onion, chopped
- 1 tsp garlic, chopped
- 1 tsp ginger, mushed
- 2 tbsp garam masala
- 1 tsp turmeric
- 1 can chopped tomatoes
- 1 lemon
- 1 bunch fresh coriander
- 1 tsp olive oil
- Heat olive oil in a large pan and add onion, cooking until soft.
- Add chicken breast and, whilst stirring, cook for 10-15 minutes or until the chicken is mostly white all the way through.
- Add the garlic and ginger and fry for another 2 minutes.
- Add garam masala, turmeric, salt and pepper and combine.
- Add the tomatoes and chickpeas, and again stir to combine and heat through.
- Cover with a lid and turn to a low heat, cook for another 5-10 minutes.
- Remove the lid and mix in the coriander and lemon juice until the coriander has wilted.
Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.
Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.
Chickpeas – a plant-based protein source and a brilliant base if wanting a low-carb meal; chickpeas provide 36g of protein in addition to the 55g from the chicken. They are also high in iron for oxygen transport, immune and vitamin C function; folate for DNA synthesis and cell production; and dietary fibre for digestion.