Lupin, Chia and Veggie Mini Burgers
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Ingredients
- 120 g Lupin Flakes
- 2 tbs chia seeds
- 2 tsp cornflour
- ½ zucchini small - grated
- ½ carrot small - grated
- ½ potato small - grated
- ¼ onion large - finely chopped
- 2 cloves garlic crushed
- ½ tsp cumin powder
- 180 ml vegetable stock heated
- 3 tbsp oil oil of choice for shallow frying
- Salt and pepper to taste
- chopped parsley Handful - fresh
Instructions
- Mix Lupin Flakes, corn flour, chia seeds and cumin in a bowl. Pour the hot vegetable stock over ingredients and mix well. Let stand for 3 – 5 minutes.
- Add the vegetables and garlic to the lupin and chia mix. Season and mix thoroughly to combine. Let stand for 20 minutes.
- With moist hands form the mixture into patties (of approximately 40g size). Burgers are best being as wide and as thin as possible – approximately 6cm in diameter. Let stand for 5 minutes.
- Heat* oil in a non-stick frypan and fry burgers on medium heat until golden.
- *Ensure oil is very hot before adding burgers – oil must be very hot to prevent burgers breaking apart. Turn heat down once you have added burgers to the pan and they are sealed. Alternatively you can lightly spray burgers with oil and bake in a low to moderate oven for about 40 mins.
Notes
Plain Greek yoghurt, sauce or relish of your choice.
Nutrition
Calories: 96kcalCarbohydrates: 3gProtein: 5gFat: 6gSaturated Fat: 1gSodium: 67mgFiber: 5gSugar: 1g
