BURGERS DON'T NEED TO BE UNHEALTHY

Edited 13.06.15

HEALTHIER BURGERS

Ways to make burgers less unhealthy: 

• if you're using beef, go for low fat mince; moisten it with grated onion, grated garlic, mustard and ketchup
• bind with oatmeal not bread 
• grill the burgers on a rack in a tray Or 
• fry in olive oil on one side only, spray the other side and bake sprayed side up; serve with fried side up
• make the burgers thinner
• use smaller buns and size the burger to fit
• always have lettuce, generous slices of tomato and cucumber and a slice of dill pickle
• avoid commercial relishes; go for the no-sugar Carmelised Onion and Balsamic Relish 
• try low-sugar spicy ketchup
• toast the inner bun before serving; don't butter them; they can keep warm in the oven until you are ready to fill them
• try turkey burgers (use recipe for turkey meatloaf)
• try fish burgers 
• try the excellent meatless version I came upon in a top French bank

MEATLESS/VEGGIE BURGERS

If you have never eaten a veggie burger, you'll be surprised by how good they can be.  If you want to try them without making them yourself, you can find them in the frozen section of your supermarket, but the frequent consumption of soya products formed into meat-like substances is not recommended.   

Shop-bought meatless burgers come in two forms: soya mince which is surprisingly meat-like, or pulses and starch formed into burgers.  I have tried both and was more surprised by the good-tasting pulse version.  But I firmly believe it's the accompaniments that make the burger: the toasted, warm bun; the layers of relish, lettuce, tomato and cucumber and the dill pickle.  I sometimes think the burger itself is incidental!

This recipe is made from chickpeas and broadbeans and was inspired by the Middle Eastern falafal.  They are really, really tasty - satisfyingly spicy and witp let UN me wei h a wonderful texture.  The burgers were popular amongst the staff of a top French bank.    

Cost: £4.00; more if you buy fresh herbs
Serves 6-8

Ingred:

200 gm broad beans (defrosted is fine)
200 g drained chickpeas
3 cloves garlic, crushed or grated
2 tbsp each of fresh parsley, dill and mint (or 2 tsp each of dried)
(opt) 1 chilli, deseeded and finely chopped
1 1/2 tsp baking powder mixed with 3 tbsp warm water
pepper and salt
2 tbsp sesame seeds

150 gr plain yoghurt, not too wet
2 tsp tahini paste
grated zest of 1 lemon
2 tsp lemon juice
1/4-1/3 c chickpea (besan) flour

shredded lettuce, sliced cucumber & tomato, thinly sliced dill pickle
Low-Added Sugar Carmelised Onion & Pineapple Relish 

Method:

1. Process first 8 ingred into a coarse paste
2. Add yoghurt, tahihi, lemon juice and 1/4 c (1.25 oz/35 gm) chickpea flour. Mix well with your hands, the paddle of a tabletop mixer, or an electric beater on slow speed.
3. E add Chill for one hour
4. Line a baking sheet with greaseproof paper (stick corners down with a little of the mix).  
5. When mix is ready, pre-heat a large heavy-bottomed pan.  Cover with a thin layer of olive oil.
6. Form mix into burgers; if floppy or add more chickpea flour, little by little
7. Fry one side over med-high heat until crisp; don't crowd the pan. Place burgers, fried side down on baking sheet.  Spray tops with olive oil.  Bake for 15-20 mins or until cooked through (inner temperature should be about 70 degrees)
8. Toast the inside of the buns; spread them with relish and layer with  lettuce, cucumber & tomato.  Insert burger crisp/fried side up.  Garnish with dill pickle.  Wrap individually in  foil or greaseproof paper and keep  warm in a low oven until ready to serve.
9. These go brilliantly with oven-baked potato or sweet-potato fries. 

Tips: 

• These don't freeze well but the recipe halves nicely

•  If you have no health issues, you can make these into falafels.  Don't add any chickpea flour and form the chilled mix into rounds the size of a golf ball.  You can flatten them slightly if you wish.  Deep fry until golden brown. Serve in pittas with finely shredded cabbage, finely sliced chilli and a tahini, garlic and mint yoghurt sauce.

These recipes have been developed by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.