These homemade beef burgers are high in protein, iron, zinc and vitamin B12, they are low GI, a good source of soluble fibre and as an added bonus, they are also delicious!!! No need to hit that dodgy local fast food joint after all!

 

Makes 8 small burgers

1 onion, finely chopped

1 clove garlic, crushed

2 teaspoons ground cumin

2 teaspoons ground coriander

½ teaspoon chilli flakes

cooking oil spray

500g good-quality lean minced beef

2 small carrots or zucchini, coarsely grated

85g mushrooms, finely chopped

2 tablespoons chopped parsley or coriander

2 tablespoons rolled oats

2 tablespoons reduced-salt tomato puree

1 egg, lightly beaten

Freshly ground black pepper, to taste

 

Heat a small frying pan and spray with cooking spray. Cook onion over a medium heat until almost soft, add garlic, cumin, coriander and chilli flakes. Cook for 1 minute or until fragrant. Set aside to cool.

Combine all other ingredients in a bowl, add onion mixture and use hands to mix together thoroughly.

Shape into 8 small flat patties, place onto a preheated barbecue grill or grill pan and grill for 15-20 minutes, turning once, or until cooked through.

Serve each burger on a multigrain roll with avocado, lettuce, sliced tomato and sliced beetroot.

 

The above recipe has been adapted from one I found at www.actiononsalt.org.uk

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