Chunky Bean Burgers With Cajun Wedges
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Serves 4
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Ready in 45 mins
Ingredient
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400g tin haricot or cannellini beans, drained
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400g tin kidney beans, drained
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1 small onion or shallot, roughly chopped
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1 large garlic clove, crushed
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1 red chilli, deseeded and roughly chopped
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1 small red pepper, deseeded and roughly chopped bunch of spring
onions, trimmed and roughly chopped salt and freshly ground black pepper
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1 free-range egg, beaten low-calorie cooking spray
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4 large baking potatoes
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2 tsp Cajun seasoning
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6 tbsp fat-free natural Greek yoghurt
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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.
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Per serving: 476 cals, 4.3g fat
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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
