veggie burgers
Ingredients
2 heaped teaspoons garlic 265g onion, finely chopped
40g tomato puree
250g carrots, grated
90ml vegetable oil
400g kidney beans, drained, lightly mashed with a fork
55g self raising flour
80g instant oat cereal why?
Heaped teaspoon garam masala
Heaped teaspoon chilli powder
Heaped teaspoon mustard powder
salt & pepper to taste
oil to fry
We are using supermarket own version of ready brek cereal in our recipes to make sure that you and your
family get enough calcium and vitamin B12 in your diet.
If you are following the month's plan in its entirety, you will need this to stay healthy.
Method
Combine all ingredients in a bowl and scrunch the mixture together to form a dough-like consistency.
Allow to stand for as long as you can. It will seem too dry at first, but the juices from the carrot and onion will emerge and get combined with the oats. Heat oil in a non-stick frying pan, and on a low heat cook tablespoon sized splats of your mix.
Serve these with either homemade potato wedges or potato salad.
nutritional information
| This recipe contains per meal (including side dishes): |
| (K)calories- 759 |
| protein (g)- 18 |
| fat (g)-33 |
| sat fat (g)- 5 |
| carb (g)- 97 |
| 5 a day portions- 4 |
| fibre (g)- 13 |
| salt (g)- 0 |
| calcium (mg)- 352 |
| iron (mg)- 18 |
The salt value excludes any you have added yourself, as each family's tastes will differ