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