Vegetable Beef Burger with Salad Greens
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Makes: 6 portions
Preparation Time: 25 mins
Cooking Time: 30 mins
Ingredients
500g lean organic beef mince
1 medium red (Spanish) onion, finely grated
1 red capsicum, finely grated
1 small eggplant, grated
6 Tbsp rye flour
2 organic eggs
2 cups lettuce leaves, shredded
4 medium tomatoes, thickly sliced
2 beetroot, cooked and drained and sliced thickly
3 gherkins, thickly sliced (optional)
6 wholegrain spelt buns
1 Tbsp chopped fresh parsley
3 Tbsp chopped fresh mint
1 Tbsp chopped fresh thyme
2 Tbsp extra virgin, cold pressed olive oil
Ingredients - Salad Greens
12 steamed asparagus spears cut in half
12 snow peas, cut julienne
1 Lebanese cucumber, sliced
1 bunch rocket
1 bunch baby English spinach
1 green capsicum, sliced
2 Tbsp extra virgin, cold pressed olive oil
1 Tspn balsamic vinegar (or lemon juice)
Salt to taste
Method
1. Put the beef, onion, capsicum, eggplant, flour, eggs, salt and herbs into a bowl and mix with your hands to combine all the ingredients.
2. Shape the patty mixture to form 6 patties (this can be adjusted to make as little or as many as required).
3. Add the patties to a flat tray and set aside in the refridgerator for 20 minutes, to set.
4. Heat the olive oil in a large pan over medium heat.
5. Fry the beef patties in the pan for 5-6 minutes on each side, until browned.
6. Drain the beef patties on absorbent paper and keep warm.
7. Cut the buns in half and toast or grill until they are golden brown.
8. Top each bun base with the lettuce, then the tomato slices, beetroot slices, gherkins and one of the beef patties. Finish with the tomato sauce and then add the bun tops.
9. Serve with the salad greens.
Method for Salad Greens
1. Combine all ingredients in a large bowl and toss to cover with dressing.
2. Add equal amounts of the salad to each of the 4 plates.
This recipe is quick and easy to prepare, is low in fat, has very little cholesterol or sodium, is really high in dietary fibre and contains antioxidants, vitamins and minerals. It is perfect for summer days.
To make this a vegetarian recipe, the beef can be omitted and more vegetables used to make the burger.
Nutrition Information (per serving)
| Amount | % Daily Value |
|
| Calories | 455 | 22.8% |
| Calories from fat | 24 | 5.3% |
| Total fat | 11.7 g | 18.9% |
| Saturated fat | 3.4 g | 15.1% |
| Cholesterol | 42 mg | 16.9% |
| Sodium | 600 mg | 0.25% |
| Carbohydrate | 53.8 g | 23.9% |
| Dietary fibre | 4.8 g | 16.0% |
| Sugars | 1.2 g | n/a |
| Protein | 28 g | 18.7% |
