Tue, 5 June 2018
RECIPE:
Ingredients
½ a red onion sliced into rings
1 tablespoon balsamic vinegar
1 fresh red chilli
2 spring onions
1 x 400 g tin black beans/kidney bean/cannellini beans or any tinned beans you prefer, it’s your choice or even use a tin of mixed beans for variety
100g fresh breadcrumbs
1 tsp Smoked Paprika & Cumin to taste
Olive oil
1 juicy and ripe beef tomato sliced
75 g smoked cheddar/mozzarella cheese
2 Burger buns
Method
Peel the onion, finely slice into rounds and place in a small bowl with the balsamic and a pinch of sea salt. Set aside.
Halve, deseed and finely chop the chilli. Trim and finely chop the spring onions. Place both in a mixing bowl. Drain the beans and pat dry with kitchen paper. Add to the bowl, along with the breadcrumbs and spices.
Season, then scrunch the bean mixture together with clean hands. Divide into 3 balls, flatten into patties and place 2 in the fridge to chill for 10 minutes (wrap and freeze the spare for another day).
Heat 1 tablespoon of olive oil in a non-stick pan over a medium heat. When the pan is hot, fry the burgers for 4 minutes on each side, or until golden.
Slice the tomato and cheddar/mozzarella into rounds and open the buns ( you can either toast the buns or leave them as they are).
When the burgers are almost cooked, top each one with cheddar/mozzarella.
Cover the burgers with a lid for 2 minutes to melt the cheese or pop into the oven just to melt the cheese.
Lift the onions out of the balsamic with a fork.
Pop slices of tomato on each bun base, and a burger on top. Top with the balsamic onions and the bun lid.
Serve with chunky sweet potato wedges because Sweet potatoes are a great non-starchy carb and they count towards our 5-a-day tally, plus they contain more vitamin C than regular potatoes, which the kids will need during a stressful time.
When sweet potatoes really come into their own is when they're cut into wedges and baked into crispy fries. Seasoned with paprika, these fries are spiced and sweet all at once, and far healthier than the shop-bought ones. Plus, they're a real favourite with the kids.
Method
Wash you sweet potatoes well and cut into thumb size wedges, coat in olive oil and smoked paprika and simply pop in to a preheated oven 200 degrees celsius for about 30/40 minutes, leave cool for a few minutes and serve.
