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Mushroom & chickpea burgers

Name: Mushroom & chickpea burgers
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 tbsp olive oil; 250g chestnut mushroom finely chopped; 2 garlic cloves crushed; 1 bunch spring onions sliced; 1 tbsp medium curry powder; zest and juice ½ lemon; 400g can chickpea rinsed and drained; 85g fresh wholemeal breadcrumb; 6 tbsp 0% Greek yogurt; pinch ground cumin; 2 mixed-grain muffins or rolls, toasted and halved; 2 plum tomatoes sliced; handful rocket leaves

4 servings

분량

10 minutes

활동 시간

30 minutes

총 시간

요리 시작

재료

1 tbsp olive oil

250g chestnut mushroom finely chopped

2 garlic cloves crushed

1 bunch spring onions sliced

1 tbsp medium curry powder

zest and juice ½ lemon

400g can chickpea rinsed and drained

85g fresh wholemeal breadcrumb

6 tbsp 0% Greek yogurt

pinch ground cumin

2 mixed-grain muffins or rolls, toasted and halved

2 plum tomatoes sliced

handful rocket leaves

방향

Heat 1 tsp oil in a non-stick frying pan and cook the mushroom, garlic and spring onion for 5 mins. Mix in the curry powder, lemon zest and juice and cook for 2 mins or until mixture looks quite dry. Tip out onto a plate to cool slightly.

Use a potato masher or fork to mash the chickpeas in a bowl, leaving a few chunky pieces. Add the mushroom mix and the crumbs, then shape into 4 patties. Fry in the remaining oil for 3-4 mins on each side until crisp and browned.

Mix the yogurt with the cumin. Place half a muffin on each plate, then spread with the yogurt. Top with the burgers, a few slices of tomato and a little rocket.

영양 정보

1회 제공량

칼로리

271

지방 전체

7 g

포화 지방

1 g

불포화 지방

트랜스 지방

콜레스테롤

나트륨

1.13 mg

탄수화물 전체

40 g

식이섬유

6 g

총 당류

4 g

단백질

15 g