Tuesday, 13 November 2012

Can I get a bun with that burger?

Indian Spiced Bean Burger with Skinny Slaw and Sweet Potato Chips

So in a bid to shed a pound or ten pre-Christmas, I’ve decided a bit of healthy eating is in order, and to kick start this I’m doing a full week completely meat-free.

As I’m the person that does 99% of the cooking at home, the boy is also being subjected to this, so I thought I’d need to be slightly creative to avoid accusations of serving up ‘rabbit food’ so the first evening was a vegetable curry, which went down well on Sunday evening as both of us had what can only be described as a ‘skin-full’ on Saturday night and last night I made an alternative to burger ‘n’ chips.

I made my first ever bean burger, which I flavoured with some Indian herbs and spices and served with a home made spicy coleslaw and some sweet potato chips. This was also well received by the pair of us – and although we enjoyed it, I did think whilst eating it, that next time I’ll improve it with some chopped chorizo – but then I’m always thinking about ‘next time’ and new ways with everything I cook. The sweet potato chips and coleslaw were great accompaniments, and both a lower calorie version of the usual suspects, they really complemented the spices from the burger too.

Also please note from my picture the ridiculously thick size of the patties, again, a learning, and next time I will try to make these more compact, but overall it was a good dish and one I’d eat again with or without the addition of meat.

Here’s how:

Sweet Potato Chips:

  • 300g sweet potatoes

  • Half a red chilli, finely chopped
  • 3 Cloves Garlic
  • Sea salt and freshly ground black pepper

  • Peel and cut into chip or wedge shapes, then rinse thoroughly. Add to a pan of boiling water and cook for fifteen minutes. In the meantime add some olive oil into an ovenproof dish and place into a pre-heated oven. Drain the sweet potatoes and shake in the colander then add to the dish and move around to make sure all have an oil coating. Scatter the chopped chilli, and pop in the unpeeled garlic cloves (feel free to add more or omit if you’re not a garlic fan or if you have a hot date later!) Season well and cook for twenty minutes or until they start to crisp.

    Skinny Slaw

    • 2 carrots coarsely grated

  • ½ white cabbage coarsely grated
  • 1 red onion coarsely grated
  • 1 tablespoon paprika
  • 3 tablespoons of low fat natural yoghurt
  • Salt & pepper to taste

  • Simply combine all of the ingredients and mix well. Makes a large bowl full, perfect for 4-6 people or if you’re only two, then great for keeping in the fridge to perk up salads or sandwiches for lunch the next day.

    The Burger (makes 4 large patties or 6 smaller ones):

    • 200g butter beans, cooked and cooled

  • 200g chickpeas, cooked and cooled
  • 200g kidney beans, cooked and cooled
  • 1 small red onion finely diced
  • 2 cloves of garlic, crushed
  • About two tablespoons of chopped coriander leaves and stalks
  • 1 tsp cumin
  • 1 tsp turmeric
  • 1 tsp Garam Masala
  • 1 small red onion finely diced
  • 1 red chilli finely chopped
  • 1 egg, whisked
  • 100g breadcrumbs
  • 2 cloves, finely ground

  • To make the burger pop all of the cooked beans into a large mixing bowl and crush up with a potato masher, leaving the mixture quite coarse (don’t put through a potato ricer). Add the coriander and all of the herbs, onion and garlic and stir through with the egg. Gently add in a tablespoon at a time of the breadcrumbs until you have a texture that would hold well in a burger. Then shape into patties with your hands and top each side with some additional breadcrumbs.

    Heat a tablespoon of olive or vegetable oil in a non-stick pan and once hot add the patties and cook on each side for 3-4 minutes or until golden brown. When you turn over to cook the other side, add a slice of Emental cheese so it melts nicely into the burger.

    The Extras
    • Burger buns of your choice 

  • 2 tablespoons of natural yoghurt with a tablespoon of fresh, chopped mint
  • 1 tub of salsa
  • Leaves and/or sliced tomato
  • Sliced red onion

  • Once your chips are almost done and your skinny slaw is ready – add in your burger patties to the pan to cook. To assemble I added some shop-bought (Sainsbury's) salsa to the bottom bun, then a slice of juicy beef tomato, the cooked burger with melted cheese next and then to finish a spoonful of the cooling minty yoghurt dressing.

    Plate up and serve - good for veggies and meat lovers too.

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