Nutrition balance score
Great
Glycemic Index
46
Low
Glycemic Load
38
High
Nutrition per serving
Calories469.6 kcal (23%)
Total Fat7.1 g (10%)
Carbs83.7 g (32%)
Sugars25.3 g (28%)
Protein20.3 g (41%)
Sodium1182.4 mg (59%)
Fiber14.3 g (51%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1lime
1 pinchcayenne pepper
1 bunchfresh coriander
cilantro
1 x 400gmixed beans
tin
200gfrozen broad beans
½ tspcayenne pepper
½ tspground cumin
½ tspground coriander
1lemon
zested and juiced, in separate bowls
1 heaped tbspgluten free plain flour
2tomatoes
large, ripe
1little gem lettuce
4gherkins
60gfeta cheese
4burger buns
gluten-free
2 Tbspgluten free ketchup
0.5red cabbage
small
0.5red onion
2 heaped tbspfat-free natural yoghurt
1 heaped tspwholegrain mustard
Instructions
Step 1
Preheat the oven to 130°C (250°F), fan 110°C (230°F), gas mark ½.
Step 2
Put the coriander stalks into a food processor, reserving the leaves) then drain the mixed beans and add, along with the broad beans, a pinch of salt and pepper, the cayenne, cumin, ground coriander, grated lemon zest and flour. Whiz until fine and combined, scraping down the sides of the processor, if necessary.
Step 3
Tip the mixture onto a generously flour-dusted board, divide into 4 pieces then roll each piece into a ball and flatten into a patty about 2.5cm thick, dusting your hands and the burgers with flour as you go.
Step 4
Spray a frying pan with cooking spray and add the burgers, pressing them down with a fish slice and flipping when golden. Slice the tomatoes, lettuce, gherkins on a nice serving board and crumble the feta on one side. Put the buns in the oven.
Step 5
Swap to the grater in the food processor, then grate the cabbages and peeled red onion, and top into a bowl. Chop the coriander leaves and add, with the yoghurt, mustard and the juice of the zested lemon, then toss and season to taste.
Step 6
Get the buns out of the oven, cut them in half, dollop with ketchup add the burgers and let everyone build their own.
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