Burgers have this stigma behind them that they are unhealthy. Well, most takeaway burgers from some of the popular fast-food chains are. However, they don't have to be!
Personally I think burgers have the potential to be GREAT! They contain most of the food groups. Grains, vegetables, dairy and protein. All you have to do is make some simple changes, for example:
Make them homemade
Use multigrain or wholemeal buns or bread
Add extra vegetable (i.e. grated carrot, lettuce, cucumber, beetroot, etc)
Choose lean meat (i.e. grilled chicken, fish, red meat with fat cut off) OR make them vegetarian (i.e. veggie patties or egg)
Add fruit, like pineapple!
Choose low fat cheese or keep the cheese you love
Only add a little bit of the sauces you love
They are a perfect way to load up on extra veggies! Here's one of my favourite veggie patties!!
MAKES: 10
PREP TIME: 40 minutes | COOKING TIME: 40 minutes
Ingredients
Patties
400-500g sweet potato
1 400g can chickpeas
1 brown onion, diced
1/2 cup coriander or basil
2 tbsp of grated cheese
2 tbsp plain flour
Moroccan seasoning
Olive oil spray
Burger
2 slices of multigrain bread
Lettuce
Grated carrot
1 slice pineapple
Beetroot
Cucumber
Methods
Cooking the patties
Cook the sweet potato in a saucepan of boiling water until soft. Drain, return to the pan and mash until smooth. Transfer to a bowl and place in the fridge for 20 mins to cool.
Mash chickpeas in a bowl.
Preheat over to 180 degrees celsius and line a baking tray with non-stick baking powder.
Combine chickpeas, onion, coriander, cheese and flour to the sweet potato. Season with pepper and moroccan seasoning, if desired.
Divide the mixture into 10 patties and place on lined baking tray.
Spray patties with olive oil and bake in the oven for 15 minutes. Turn them over and bake for another 15 minutes or until golden.
Making the burger
Prepare your salad vegetables. Chop the cucumber, lettuce and beetroot. Grate the carrot.
Toast multigrain bread (if desired)
Place veggie pattie and desired salad vegetables
Serve and enjoy!
Enjoy xx
Recipe adapted from:
https://www.taste.com.au/recipes/chickpea-sweet-potato-cakes/25ab4460-5600-499c-92bb-a02c377ceb32
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