Veggie Burgers

Pinch of Nom

https://www.cutoutandkeep.net/projects/veggie-burgers • Posted by Bluebird Books

Prep time: 15 mins Cooking time: 10 mins 118 kcal per serving You can’t beat a good veggie burger. The very best of them are substantial and tasty and, if you’re a meat-eater, you don’t even miss the meat. This is one of those great burgers. The addition of a small amount of Parmesan gives them a fantastic sharp, rich taste. Serve with a large salad and enjoy! Everyday Light Vegetarian Freezable Gluten-free (use gluten-free buns) Serves 4

You will need

220 g Medium Potatoes , peeled and diced Low-calorie Cooking Spray 2 Garlic Cloves , crushed 1 Medium Carrot , grated 50 g Green Beans , trimmed and finely chopped 50 g Cauliflower florets, finely chopped 50 g Broccoli florets, finely chopped 50 g Frozen Peas 50 g Sweetcorn kernels (tinned and drained, or frozen) Handful of fresh Parsley , chopped 30 g Parmesan (or vegetarian hard cheese)
To serve (optional)
4 Wholemeal burger Buns Lettuce leaves

Project Budget

Time

Difficulty

Description

Prep time: 15 mins Cooking time: 10 mins 118 kcal per serving You can’t beat a good veggie burger. The very best of them are substantial and tasty and, if you’re a meat-eater, you don’t even miss the meat. This is one of those great burgers. The addition of a small amount of Parmesan gives them a fantastic sharp, rich taste. Serve with a large salad and enjoy! Everyday Light Vegetarian Freezable Gluten-free (use gluten-free buns) Serves 4

Instructions

1. Cook the potatoes in a pan of boiling salted water until soft, then drain well and mash with a hand-held masher or fork.

2. Spray a large frying pan with some low-calorie cooking spray and place over a medium heat. Add the garlic and all the vegetables (except the peas and sweetcorn) and cook for 5 minutes, stirring so they don’t start to colour. Add the peas and sweetcorn and cook for another 2–3 minutes.

3. Mix the mashed potato and vegetables together in a bowl, then stir in the chopped parsley and Parmesan.

4. Divide the mixture into four equal pieces, and form each piece into a burger shape. (You can freeze the burgers at this point for cooking on another day. Thoroughly defrost the burgers before cooking.)

5. Spray a frying pan with some low-calorie cooking spray and place over a medium heat. Add the burgers and cook for 5 minutes or until they are golden brown on the bottom, then turn them carefully and cook for another few minutes. When the other side is golden brown, remove from the heat and serve the burgers on their own, in a wholemeal roll packed with salad.