[Recipe] Veggie Burgers

Recipe – Veggie Burger

A delicious healthy recipe commissioned from Sleekgeek Community Member Superstar Melissa Thomas.

Carefully designed to fit in with the Sleekgeek Food ListHealthy Meal Template, and  Portion Control Guide.

Details

  • Recommended for: Lunch.

Ingredients [For the burger patty]

  • Protein
    • 400g tin black beans in brine, drained and mashed
  • Veggies:
    • 2 tbsp onion, minced
  • Smart Carb
    • ¾ cup chopped potato (approx 1 large potato)
  • Healthy Fat
    • 1-2 tbsp fat for frying (olive oil, coconut oil, or butter)
  • Herbs, spices, Extras
    • ¼ tsp salt
      ¼ tsp pepper

Ingredients [To serve]

  • Smart Carb
    • 4 crisp lettuce leaves
    • 2 cups ready prepared beetroot, quartered
  • Healthy Fat
    • 2 avocados
  • Herbs, spices, Extras
    • 1 cup water
    • 1 lemon, quartered

Ingredients are based off the Sleekgeek Food List, combined together using the Sleekgeek Healthy Meal Template, and portioned out with the Sleekgeek Portion Control Guide.

Instructions

  • Begin by preparing the mashed potato. Peel and chop the potato into eighths and add to a saucepan over medium heat, with water – for ¾ cup chopped potato, add 1 cup of water to the saucepan. Cover and bring to the boil. Once the potatoes have softened and the water has been absorbed, remove from heat and mash using a fork. Set aside.
  • Drain the brine from the tin of black beans and add the beans to a bowl. Mash using a fork and set aside.
  • Add ¼ of a large onion (approximately 2 tbsp) to a food processor or blender and pulse until the onion is minced. This can be done by using a knife should you find this easier but do ensure that the onion is as finely chopped as possible. Place the minced onion on 2 pieces of kitchen towel to allow as much moisture as possible to drain from the onion.
  • Add the mashed potato, mashed beans and onion to a bowl, season with salt and pepper, and mix well until all the ingredients have combined.
    • Divide the mixture into four, and make the burgers by scooping one serving at a time onto your palm, gently flattening it to resemble a burger (pictured). Repeat this four times until the mixture is finished and you have four burgers.
  • Add the fat of your choice to a frying pan, over medium heat, and fry the burgers for 4-5 minutes per side. Using a spatula, gently turn the burgers over as they are delicate. Once browned on each side, turn off the heat, and set aside.
  • To prepare the quinoa, add ½ cup dry quinoa to a small pot, with 1 cup of water. Cover and place over medium heat. Bring to the boil. Once it has reached boiling point, reduce the heat right down to the lowest setting on your stove, and simmer for 15-20 minutes covered. Remove from heat and gently fluff with a fork. Divide into four servings.
  • To serve: Add one serving of quinoa to a plate, then a leaf of lettuce over it, and add a burger on top. Add ½ cup of chopped beetroot to the plate, and ½ an avocado, and a squeeze of lemon over the plated food. Repeat the process for all four servings.

Recipe notes:

  • To save on time, the potatoes and quinoa can be cooking simultaneously on the stove (in separate pots!).
  • The order with which you plate up is merely a serving suggestion so do get as creative as you’d like with the presentation.

Enjoy


This recipe is carefully designed to fit in with the Sleekgeek Food ListHealthy Meal Template, and  Portion Control Guide.

See the FULL Sleekgeek Nutrition Guide here (it’s free).





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