Veggie Burgers (and veggie nuggets)

These are great made with fresh vegetables and even better if you grow your own.  However, you can also make with frozen veg for a cheap and easy meal that’s full of flavour.

burger

Ingredients:
1 cup sweetcorn
1 cup broad beans
1 cup of peas
1 medium sized carrot – grated
½ sweet potato – grated
1 onion – grated
½ cup of tinned or pre-soaked, cooked and cooled red kidney beans
¼ cup plain/all purpose flour, plus extra for dusting
½ cup oats
1 small bunch of coriander/cilantro or basil
1 tsp Cajun spice
1tsp salt
1tsp freshly ground black pepper
Oil for frying

For Serving:
Toasted burger buns or flatbreads
Salad leaves
Swiss cheese slices
Relishes and sauces
Sweet potato fries

Method:
Put everything in the food processor and roughly pulse together.  Don’t over-blend as the mixture will be too wet and sticky.

Scrape the ingredients into a bowl and put in the freezer to firm up for 30 minutes.

Preheat the oven to 200ºC/400ºF

When the mixture is firm, form your burgers or nuggets and lightly coat with flour, tapping off any excess.

Gently sauté your burgers or nuggets until lightly browned on either side.  This should take 2-3 minutes each side.

Place the burgers on a baking sheet, lined with parchment paper and bake for 8-10 minutes until cooked through.  While they are cooking, toast the burger buns in the pan, or place the flatbreads in the oven for a couple of minutes.

Build the burgers with whatever sauces are your favourite.  My burger has classic ketchup, swiss cheese and lettuce.  The nuggets are in a flatbread with plenty of hot sauce!

nuggets2

These burgers and nuggets are a delicious on their own, but even better served with sweet potato fries.

Sweet Potato Fries

Ingredients:
2 sweet potatoes – allow 1 per person for a large potion
1 tsp seasoned salt
½ tsp salt
A few grinds of black pepper
½ tsp paprika
½ tsp onion powder
½ tsp Cajun seasoning
½ tsp cayenne (optional to make them extra spicy)
1-2 tbs olive oil

Method:
Mix the salt and spices together – adjust quantities to taste

Peel the sweet potatoes and slice into long thin fries – around 1cm x 1cm and place in a large bowl.

Prepare a baking sheet with a non-stick liner, or use a non-stick pan and pre-heat the oven to as high as it will go – 250ºC/500ºF

Toss the sweet potato fries in the oil, using your hands to fully coat them all over, sprinkle over the spices and salt and toss again to make sure all the fries have a good coating of oil and seasonings.

Spread out on the baking sheet, making sure not to overcrowd and place in the hot oven.  Reduce the temperature to 220ºC/425ºF and turn several times for even cooking.  They will take around 25 to 30 minutes to cook and become crisp and just catching on the ends, be careful not to let them burn.

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