These burgers are quick and easy to make, delicious and great for your heart. With no cholesterol, hardly any fat and packed with fiber and vitamin A, these make great tasty snacks or a wholesome meal.
Serves: 6 (makes 6 large burgers)
Nutritional value per serving (1/6 yield) served with ½ a baked sweet potato, red onion and salad:
Calories: 284 Carbohydrates: 56.5
Fat: 1.6 Protein: 12.5
Ingredients
1 cup finely chopped onions
2 tins of kidney beans, drained
1 cup finely chopped celery
1 cup whole wheat bread crumbs
4 tbsp cilantro
2 garlic cloves, crushed
1 tsp oregano
1 tsp cumin
½ tsp salt
½ tsp pepper
1.5 cups brown rice (cooked)
Method
1. In a large mixing bowl, mash the kidney beans with a fork or masher.
2. Add the other ingredients and combine well.
3. Press the mixture into 6 large patties, cover and leave in the fridge for at least 10 minutes to stop them from falling apart.
4. Preheat a large grill pan or skillet with a little olive oil if needed. Cook the patties for 6 minutes on each side, or until they are heated through.
5. Serve with ½ a medium baked sweet potato, red onion slices and salad.
Don’t fancy burgers? Why not roll them into balls and serve with whole-wheat pasta and a spicy tomato sauce for a healthy-heart alternative to spaghetti and meatballs?
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