Beef and veggie burger

This recipe is quick and easy to prepare, is low in fat, has little sodium, is really high in dietary fibre and contains antioxidants, vitamins and minerals. It is perfect for summer days.

It is so high in fibre, really high in protein and is very nutrient dense. It is full of veggies so it makes the cholesterol count much less than if it was just a beef patty. Use salt reduced gherkins and beetroot, as this reduces the sodium levels.

To reduce the carbohydrates even more, you can omit the top bun, so it becomes an open beef burger.

To make this a vegetarian recipe, the beef can be omitted and cooked chickpeas or lentils can be used to make the burger.

Nutrition rundown

• Balanced energy (~455 kcal) so it’s satisfying without being overly heavy, especially compared to typical takeaway burgers.
• High-quality protein (~28 g) from lean beef and eggs supports muscle repair, satiety and stable blood sugar.
• Low fat profile due to the lean beef and a small amount of olive oil, with saturated fat kept reasonable.
• Excellent fibre (~12 g per serve) thanks to rye flour, wholegrain spelt bun, beetroot, eggplant and leafy greens — great for gut health and fullness.
• Low sodium (~185 mg) due to minimal added salt and low-salt buns, making this heart-friendlier than standard burgers.
• Rich in iron and zinc from beef, supporting immune health and energy production.
• Loaded with antioxidants from capsicum, beetroot, tomato, rocket and spinach (vitamin C, beta-carotene, polyphenols).
• Strong potassium content from vegetables and greens, helping balance fluids and support blood pressure.
• Naturally low in added sugars — sugars come primarily from whole vegetables.
• Micronutrient dense overall, delivering folate, vitamin K, magnesium and B-vitamins in one meal.

Ingredients – burger

• 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 – salad greens

1. Add equal amounts of the salad to each of the 6 plates.
2. Combine all ingredients in a large bowl and toss to cover with dressing.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.