Spicy Bean Burger with Homemade Coleslaw

Category: Kiddies Corner

These bean burgers make a great dinner for vegetarians and meat eaters alike and are very wholesome too.

Servings

Serves 6 children

Ingredients

10ml olive oil ˝ small onion, peeled and finely chopped 1 clove garlic, peeled and crushed Pinch of mild chillip powder 1 small carrot, peeled and coarsely grated 1 x 410g can mixed beans, drained thorougly and roughly chopped 75g fresh white breadcrumbs 25g Cheddar cheese, finely grated 2.5ml yeast extract (Marmite) 1 tbsp freshly chopped mixed herbs of your choice 1 large egg, beaten Salt and freshly ground black pepper 1 tbsp plain flour 30ml olive oil For the Coleslaw 2 tbsp mayonnaise 2 tbsp natural yogurt Freshly squeezed juice of ˝ lemon 1 carrot, peeled, trimmed and shaved into 'ribbons' lenghtwise using a vegetabel peeler ˝ small white cabbage, cored and very finely shredded

Method

1. Heat the oil in a medium frying pan, add the onion and garlic and sauté for 2 - 3 minutes or until softened. Add the chilli and carrot to the pan and sauté for a further 1 - 2 minutes stirring constantly. 2. In a large bowl mix the prepared beans together with the breadcrumbs, cheese, yeast extract, herbs and onion mixture and enough beaten egg to bind together without making the mixture too sticky. Season to taste. 3. Using the flour, divide the mixture into 6 equal amounts and shape into burger shapes. Place on a plate and chill in a fridge for 30 minutes. 4. Heat the remaing oil in a large frying pan and sauté the bean burgers over a medium heat for 10 -12 minutes turning over frequently until piping hot and golden brown. 5. Meanwhile, whisk the mayonnaise together with the yogurt, lemon juice and seasoning to taste and stir in the carrot ribbons and shredded cabbage. Serve immediately with the cooked bean burgers and a little salad if liked. Cook's Note These bean burgers can be frozen if liked before cooking. Simply follow method up to step 3 and instead of chilling the bean burgers, open freeze on a tray until solid then transfer to a freezer bag and freeze for up to a 1 month. To cook simply transfer bean burgers to a baking tray to defrost then continue as in recipe. PER SERVING 280 Kcal, fat 14.6g, saturated fat 3.2g, salt 1.1g, carbohydrate 27.8g, sugar 8g, fibre 6.3g