Homemade Vegetarian Burger And Chips
Together, rice and beans form a complete protein, which means they contain all the amino acids your body needs – just like a beef patty, but with tons of fibre and a fraction of the fat.
Onions are one of the best sources of quercetin, a chemical that contributes towards fighting heart disease and cancer. Mushrooms, a top antioxidant source (research has ranked them up there with carrots and green beans), may also help bolster your immune system. Cooked in heart-healthy extra-virgin olive oil, both make for a nutritious set of toppers.
Just by avoiding a deep fryer, you win with these crunchy baked bites. But there’s more: courgettes are full of vitamins and antioxidants and the high fibre and water content will help you feel fuller for longer.
Compared with this healthy makeover, a burger and chips from a restaurant could cost you more than four times the kilojoules, seven times the fat and 10 times the sodium. Time to try something new?
– 1½ cups cooked brown rice
– 2 tbsp dried chilli flakes, divided
– 1 can black beans, drained and rinsed
– 2 courgettes, cut into sticks
– 4 tsp extra-virgin olive oil, divided
– 1 white onion, sliced
– 2 cups white mushrooms, sliced
– 2 wholewheat rolls
– 4 slices fresh mozzarella
1. Preheat oven to 200°C. Line a baking sheet with parchment paper and coat with non-stick spray.
2. In a food processor, blend the rice, one tablespoon of chilli flakes and the beans for one minute. Form into four patties, sprinkle with salt and place on half the baking sheet.
3. In a bowl, coat the courgette sticks in two teaspoons olive oil and the remaining chilli flakes. Place on the other half of the sheet and bake for 15 minutes. Rotate the pan, flip and bake for 15 minutes more.
4. Meanwhile, sauté the onions with one teaspoon olive oil until caramelised (about 20 minutes).
5. Then sauté the mushrooms in the remaining one teaspoon of oil for five minutes.
6. Divide the rolls, creating four bases. Top each with a patty, slice of cheese and a quarter of the onions and mushrooms. Serve courgette chips on the side.
SERVES 4. Per serving: 1630kJ, 9g fat, 60g carbs, 210mg sodium, 14g fibre, 19g protein.