Carrot and Bean Burgers With Coleslaw

Prep Time: 15 minutes  Cook Time: 40 minutes    Total Time: 55 minutes    Yield: Serves 6

• Bean Burger Ingredients
  

• 15ml/1 tbsp olive oil
• 1 onion finely chopped
  
• 2 cloves garlic, crushed
• 450g/1lb carrots, chopped
• 5ml/1tsp ground cumin
• 5ml/1tsp ground coriander
• 200ml/7floz vegetable stock
• salt and ground black pepper
• 1 (400g) can mixed or red kidney beans, drained
• 75g/3oz fresh wholewheat breadcrumbs
• 45ml/3tbsp chopped fresh coriander
• a little spray olive oil or brush
• rolls and salad leaves to serve  (optional)
  

• For the Coleslaw

• 225g/8oz white cabbage, stalk removed
• 225g/8oz carrots, washed
• half a small onion, finely chopped
• 60ml/4tbsp virtually fat free mayonnaise
• 60ml/4tbsp low fat natural yogurt
• 10ml/2tsp Dijon mustard

Preparation:

• In a large pan, heat the oil and then add the onion. Saute for 2 mins. Add the garlic, carrots, cumin and coriander and stir for a further 1 minute.
• Pour in the stock, season well and bring to the boil. Cover and simmer for 10-15 mins or until the carrots are tender. Leave to cool.
• Drain the carrots and mash them until lump free. Add the drained beans and mash again until a rough mash is formed. Stir in the breadcrumbs and coriander. Mix well and season to taste and leave to cool.
• Divide the mixture into six. Using wet hands, shape each piece into a burger approx 2.5cm/1in thick. The burgers can be chilled at this point if you are not serving them immediately.
• Preheat the oven to 220C/Fan200C/425F/Gas Mark 7 and put a large baking sheet in to preheat.
• Spray or brush a little oil on both sides of the burgers, place onto the hot baking sheet and bake in the preheated oven for 20-25 mins or until a pale golden colour.
  

• To make the coleslaw
• Finely shred the cabbage, coarsely grate the carrots and mix the two together with the onion. Add the mayonnaise, yogurt and mustard to the vegetables and mix thoroughly, then chill until required.

The burgers can be served with the coleslaw on the side or tucked into a bread bun and topped with coleslaw for a more hearty meal. For those watching their weight skip the bun and have them with coleslaw and a green salad.

This recipe is suitable for freezing. At the end of step 3, place the burgers on a paper lined baking tray and freeze until solid. Wrap in bags then freeze for up to 3 months. Thaw in a single layer on a baking tray before cooking as above.

Recipe courtesy of British Carrots