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.
RIGHT! So I crave fish and chips from my local chippy all the time! However this healthier version satisfies these wants and needs, and provides me with LOADSA different essential nutrients.
- 240g white fish, cut into ‘fingers’.
- 55g breadcrumbs
- 1 bunch of fresh parsley
- 1 bunch of fresh coriander
- 1 egg
- 20g flour
- zest of 1 lemon
- 1 large avocado
- Juice of 1 lime
- 100g greek yoghurt
- 1 tbsp olive oil
- 2 sweet potatoes, chopped into wedges
- 1 tbsp dried rosemary
- 120g frozen peas
- Preheat the oven to 8/230
- Combine the sweet potato wedges with the olive oil, salt, pepper and dried rosemary and roast for 30 minutes.
- Mix the breadcrumbs, lemon zest, salt, pepper and parsley.
- Put the flour in one bowl, eggs in another, and breadcrumb mix in another.
- Heat a little oil in a frying pan, and leave at a medium heat.
- Coat each fish strip in flour, then egg, then breadcrumb mix and fry until the outsides have gone golden and the fish is cooked through (this should take around 15 minutes).
- Whilst the fish fingers are cooking, blend together the avocado, greek yoghurt, lime juice, coriander, salt and pepper.
- Serve up and enjoy!
Fish – white fish is low-fat and calorie when consumed on its own or in a homemade crumb. It is also a good source of protein and the vitamins B6 and B12, which help to utilise carbohydrates for energy and are involved in respiration.
Avocado – containing SO MUCH healthy fat (monounsaturated and polyunsaturated) it is perfect for helping you maintain your energy through long days.
Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.
Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintanence.
Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.