Chickpea Burgers with Cucumber Raita and Green Salad

A delicious healthy burger from Dr Eva Orsmond.

Ingredients


  • 5 ml olive oil
  • 270 g can chickpeas (rinsed and drained)
  • 200 g carrots (approx. 2, grated)
  • 150 g onion (finely chopped)
  • 2 garlic cloves (crushed)
  • 100 ml low fat natural yoghurt
  • 1 rye cracker bread
  • 1 egg
  • black pepper
  • ½ tsp chopped chillies in water
  • ¼ cube of vegetable stock
  • a little boiling water from the kettle
  • for the raita:
  • 100 ml natural yoghurt
  • ¼ of a cucumber (chopped)
  • ¼ of a red pepper (chopped)
  • one clove of garlic (crushed)
  • 3-4 fresh mint leaves (finely chopped)
  • pinch of paprika
  • green salad leaves to serve

Method

  1. Heat the oil in a wok or non-stick pan. Add the grated carrot, chopped onion, chopped chillies, crushed garlic, vegetable stock cube and a little hot water to the wok. Stir to combine, cover with a lid and cook on a medium heat for 5-10 minutes until the ingredients have softened.
  2. While this is cooking mash the chickpeas with a potato masher or an electric multi mixer. In a bowl, mix the mashed chickpeas with the cooked carrot and onion mix and set aside to cool.
  3. Under cling film, bash the rye cracker bread until it looks like breadcrumbs.
  4. In a bowl, beat the yoghurt and egg together with a fork and stir in the bashed cracker bread. Set aside.
  5. Once the chickpea, carrot and onion mix has cooled has cooled stir in the yoghurt and cracker bread mixture. Add a pinch of black pepper.
  6. Form little mini burgers from the mixture (4-6).
  7. Heat 1 tablespoon of oil in your wok or non-stick pan on a medium heat and place your burgers on to cook. Place a lid over the pan and leave until fully cooked and browned. (Halfway during cooking turn the burgers so that they cook evenly on both sides).
  8. While they are cooking make your raita by combining the cucumber, peppers, garlic, mint, yoghurt and pinch of paprika in a bowl.
  9. To serve, place the cooked chickpea burgers on your serving dish with some green salad leaves and spoon over the raita.




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