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Food To Value – Healthy And Great Value-For-Money (Part 3) - Chunky Bean Burgers With Cajun Wedges

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Chunky Bean Burgers With Cajun Wedges

·         Serves 4

·         Ready in 45 mins

Ingredient

·         400g tin haricot or cannellini beans, drained

·         400g tin kidney beans, drained

·         1 small onion or shallot, roughly chopped

·         1 large garlic clove, crushed

·         1 red chilli, deseeded and roughly chopped

·         1 small red pepper, deseeded and roughly chopped bunch of spring onions, trimmed and roughly chopped salt and freshly ground black pepper

·         1 free-range egg, beaten low-calorie cooking spray

·         4 large baking potatoes

·         2 tsp Cajun seasoning

·         6 tbsp fat-free natural Greek yoghurt

·         2 large tomatoes, roughly chopped

Recipe

1.    Place the beans, onion, garlic, chilli, red pepper and half the spring onions into a food processor and whiz to chop roughly. Transfer to a bowl, season to taste and stir in the beaten egg. Divide the mixture into eight equal portions and shape into burgers. Place on a baking sprayed lightly with low-calorie cooking spray and chill for 20 minutes.

2.    Preheat the oven to 200C/400F/Gas 6.

3.    Cut the potatoes into wedges and toss with the Cajun seasoning, then arrange on a baking tray, spray with low-calorie cooking spray and bake for 25 minutes or until golden.

4.    When the wedges have been cooking for about 10 minutes, put the burgers on the oven shelf below the wedges and bake for 12-15 minutes or until golden.

5.    Meanwhile, mix the yoghurt, tomatoes and remaining spring onions in a bowl and season to taste with salt and pepper.

6.    Serve the bean burgers with the wedges, chunky sauce and your favourite salad.

·         Per serving: 476 cals, 4.3g fat

·         Cook’s tip: If you don’t have a gas hob or you don’t want to cook the chillies over an open flame, you can roast them in an oven preheated to 200C/400F/Gas 6 for 10 minutes then steam them in a bag as above.

Chunky Bean Burgers With Cajun Wedges
Chunky Bean Burgers With Cajun Wedges

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