Monday, 4 November 2013

Skinny Vegetarian Burger & Fries

Meat Free Mondays is now officially my favourite food day of the week, taking over from Roast Sundays, which are on hold whilst I'm at University!

This week I've made another skinny or clean eating version of a normally naughty dish, burger and fries! The burger is a vegetarian Mexican Bean burger I adapted from the BBC Good Food website, while the 'fries' are made from courgettes, making this dinner completely clean & perfect for Meat Free Monday. 

To make 3 burgers (freeze any leftovers for a quick dinner) you will need:

  • 1 x 400g can kidney beans
  • 50g cornflakes (crushed)
  • 1 tsp chilli powder
  • 1 tsp cajun powder
  • 1 tsp mixed herbs
  • 1 egg

For the courgettes fries (enough for 1):
  • 1 x courgette
  • 1/4 cup cornflakes (crushed)
  • 1 tsp chilli powder
  • 1 tsp cajun seasoning
  • 1 egg (use the same for the burgers)
& for the salsa/to serve:
  • 2 tbsp chopped tomato (canned)
  • 1/4 garlic clove
  • 1/4 onion
  • 1 large gem lettuce leaf

Lets start with the fries. Pre heat the oven (fan) to 200 degrees celsius.

Now get the courgette, slice in in half then cut into equal pieces, make sure they are quite chunky.

Mix together the crushed cornflakes, chilli powder and cajun seasoning. Whisk the egg in a bowl. 

Now dip each courgette into the egg, then the crumb mixture, and place on a baking tray lined with tin foil.

Put these into the pre heated oven and leave for around 20/25 minutes. 

Whilst the fries are cooking it's time to make those tasty bean burgers. 

Tip the kidney beans in to a bowl and mash them roughly with a potato masher, you want them to still be nice and chunky though. 

Add the crushed cornflakes, chilli powder, cajun seasoning & mixed herbs and mix. Now add the egg which you used for the fries, and mix well.

Separate the mixture in to 3, and shape into burgers using your hands.

Turn the oven off and switch the grill on to 200, simply placing the courgette fries under the grill to crisp up. Put your bean burger under the grill and allow to cook for 5 minutes before turning it over for another 5 minutes. 

While your food is grilling, make up the salsa. Crush the garlic clove & finely chop the onion. Mix together the garlic, half the onion and the tomatoes to make the salsa. 

Put the lettuce leaf on a plate, top with the burger and then the rest of the onion and the salsa. Put the courgette fries on the side and serve up!

Grubs up!


1 comment :

  1. I shall be trying this yum yum
    love DD xx