HFG burgers
These burgers are packed with hidden vegetables so are a great way to increase children's vege intake without them even realising they're there.
Instructions
Put the mince in a large bowl. Drain the can of beans. Grate the carrot and courgette and add to the meat.
In a food processor or blender, mince the onion. Add the beans and process until you have a smooth purée (or chop the onion finely and mash the beans by hand).
Add this mixture to the meat and using clean hands, mix it all together until well blended. Form the mixture into burger patties – this should make at least 6, or more if you like them smaller.
Cook the burgers either on the barbecue or under a hot grill in the oven until well-cooked (test with a skewer – juices should run clear).
Spread buns with hummus and salsa, and construct your burgers with the cooked meat patties, lettuce and tomato.
- Recipe by:
- Niki Bezzant
First published January 2006
Recipe Information
Portions: 6
Time to make: 30-35 minutes
- Dairy-free
Ingredients
- 450g lean beef mince
- 1 cup cooked beans, chickpeas, lentils (your choice), or 1 can (I used Ceres mixed salad beans)
- 1 carrot
- 1 courgette
- 1/2 large onion
- 6 hamburger buns (whole grain are good)
- 6 tablespoons hummus of your choice
- 6 teaspoons tomato salsa or chutney
- 2 cups salad greens
- 6 ripe tomatoes
- salt and pepper
Nutrition Information
| per serve | |
|---|---|
| Energy |
1375
kJ
(332 Cals) |
| Protein | 27.2g |
| Fat - saturated |
9.5g
2.9g |
| Carbohydrates - sugars |
34.2g
5.0g |
| Dietary Fibre | 7.8g |
| Sodium | 435mg |
| Calcium | 80mg |
| Iron | 4.8mg |
| * NS: Not specified | |
HFG Tip
By including beans and vegetables in the meat patties and using wholemeal rolls, we've increased the fibre from 3.7g to 7.8 g per burger. This patty mixture also works well for meatballs.
