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Healthier burgers, how to cook

 

Falafel burgers

felalfer burgers

  • Serves 4
  • Prep 10
  • mins Cook 10 mins
  • 71p a portion
  • 476 kcals, 15g fat, 2g sat. fat, 5g sugar

250g can chickpeas
1 medium onion, finely chopped 2 garlic cloves, crushed
2 tsp ground coriander
2 tsp ground cumin
small pack flat-leaf parsley, roughly chopped
2 rounded tbsp plain flour 2 tbsp vegetable oil 100g houmous 4 burger buns, cut in half watercress, to serve

Drain, rinse and dry the chickpeas thoroughly, then tip into the bowl of a food processor, than pulse until lightly broken up into coarse crumbs.

Add the chopped onion, crushed garlic cloves, spices, parsley, plain flour and some seasoning, and continue to pulse until everything is combined. Using your hands, gently form the mixture into 4 patties about 10cm in diameter and 2cm thick.

In a large pan, heat the oil and fry the falafels on each side for 2-3 mins or until golden (you may need to do this in batches). Lightly griddle the burger buns on the cut side in a griddle pan, or toast under the grill.

Spread one side of each bun with the houmous, top with a falafel burger, add
a handful of watercress, then pop the remaining bun half on top. The falafel patties will freeze well if you have leftovers.

Skinny Thai burgers

  • Serves 4
  • Prep 20 mins
  • Cook 10 mins
  • £1.67 a portion
  • 491 kcals, 15g fat, 4g sat. fat, 19g sugar

400-500g extra lean minced pork 2 tbsp Thai red curry paste
3 spring onions, chopped
1⁄2 small bunch coriander, chopped 4 buns, toasted
1 Little Gem lettuce
Mix the mince with the curry paste, the spring onions, the coriander and some seasoning. Shape into 4 burgers.

Heat a non-stick frying pan or griddle and cook the burgers for 3-5 mins on each side until golden and cooked through. Serve the burgers in the buns with lettuce leaves. Serve with Pineapple salsa and Sweet potato chips (see recipes below) and extra chilli sauce if you like.

Serve your Thai burgers with…
Sweet potato chips
Heat oven to 200C/180C fan/gas 6. Toss 4 sweet potatoes, unpeeled and cut into chunky chips, with 1 tbsp olive oil and some seasoning on a baking sheet. Roast for 40-45 mins until golden and crisp. Serves 4 as a side.

Turkey & guacamole burgers

  • Serves 4
  • Prep 15 mins Q Cook 15 mins
  • £1.81 per portion
  • 497 kcals, 15g fat, 3g sat. fat, 7g sugar

400g turkey mince
1 tsp Worcestershire sauce
85g fresh breadcrumbs
1 tbsp chopped coriander
1 red onion, finely chopped
1 large ripe avocado
1 chilli, deseeded and finely chopped juice of 1 lime
4 ciabatta rolls, cut in half
1 tsp sunflower oil
8 hot peppadew peppers, chopped

turkey-burger

Mix the mince, Worcestershire sauce, breadcrumbs, half the coriander and half the onion and some seasoning until combined. Shape into 4 burgers, then chill.

Meanwhile, peel the avocado and then mash with the remaining chopped coriander and chopped red onion, the chilli, lime juice and some seasoning.

Heat a griddle pan, then griddle the rolls, cut-side down, for 1 min and keep warm. Brush the burgers with the oil to keep them from sticking. Cook for 7-8 mins on each side until charred and cooked through. Fill the rolls with the burgers, guacamole and hot peppadew peppers.