Mushroom & chickpea burgers

• 份量: 4 servings
• 活動時間: 10 minutes
• 總時間: 30 minutes

食材

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

步驟

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.

營養

• 卡路里: 271
• 總脂肪: 7 g
• 飽和脂肪: 1 g
• 鈉: 1.13 mg
• 總碳水化合物: 40 g
• 膳食纖維: 6 g
• 總糖: 4 g
• 蛋白質: 15 g