SW recipe: carrot and coriander burgers

Ingredients

  • For The Burger:
  • 800g carrots, peeled
  • 1 small onion, peeled and roughly chopped
  • 410g can chickpeas, drained
  • 1tsp ground cumin
  • 4tbsp chopped coriander
  • 1 garlic clove, peeled
  • 2cm piece of root ginger, peeled
  • 1 egg
  • Low calorie cooking spray
  • 4 spring onions, finely chopped
  • 1 celery stick, finely chopped
  • Breadcrumbs made from 2 slices of wholemeal bread
  • 1tbsp finely grated lemon zest
  • 1tsp smoked paprika
  • Salt and freshly ground black pepper
  • For The Dressing:
  • 150g fat free natural yogurt
  • 4tbsp finely chopped mint
  • 1 level tbsp sweet chilli sauce
  • 1tbsp finely grated lemon zest
  • 1tbsp lemon juice

Method

  • Grate the carrots and place half of them into a food processor along with the onion, chickpeas, cumin, coriander, garlic, ginger and the egg. Blend to a thick paste and transfer to a large mixing bowl.
  • Spray a large non-stick frying pan with low calorie cooking spray and place over a medium heat. Add the remaining grated carrot, the spring onion and celery to the pan and cook for 8-10 minutes, stirring until the vegetables have softened.
  • Place this mixture in a fine sieve and press down with the back of a spoon to remove any excess liquid.
  • Add the cooked carrot mixture to the blended paste along with the breadcrumbs, lemon zest and paprika. Season well and mix together, with your hands, to combine thoroughly.
  • Divide the mixture into eight portions and, using wet hands, shape into burgers. Cover and chill for at least 3-4 hours or overnight if time permits.
  • To make the dressing whisk together the yogurt, mint, sweet chilli sauce, lemon zest and juice. Season and chill until ready to serve.
  • Fire up the barbecue, or heat a non-stick frying pan and spray the burgers with low calorie cooking spray. Cook the burgers for 3 minutes on each side or until lightly golden brown.
  • Serve the burgers with the yogurt dressing and whatever salad you fancy.

credits: goodtoknow.co.uk


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