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[Recipe] Veggie Burgers

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
    • 100g tin black beans in brine, drained and mashed
  • Veggies:
    • 1/2 tbsp onion, minced
  • Smart Carb
    • 1/4 cup chopped potato (approx 1 large potato)
  • Healthy Fat
    • 1 tbsp fat for frying (olive oil, coconut oil, or butter)
  • Herbs, spices, Extras
    • ¼ tsp salt
      ¼ tsp pepper

Ingredients [To serve]

  • Smart Carb
    • 1 crisp lettuce leaves
    • 1/2 cups ready prepared beetroot, quartered
  • Healthy Fat
    • 1/2 avocados
  • Herbs, spices, Extras
    • 1/4 cup water
    • 1/4 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. 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.
  • Finely chop onion. 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.
    • Make the burgers by scooping one serving at a time onto your palm, gently flattening it to resemble a burger (pictured).
  • 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.
  • Prepare the quiona. 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 chopped beetroot to the plate, and avocado, and a squeeze of lemon over the plated food. Rep

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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