Cajun-Style Bean Burgers
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Prep Time
20 MINS
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Cook Time
20 MINS
- KCals 355
- Carbs 47G
Ingredients
- 2 tins mixed beans drained and rinsed
- ½ red onion peeled and finely chopped
- 50 g cooked sweetcorn (frozen or tinned)
- 1 small carrot grated
- 1 medium slice of wholemeal bread made into crumbs
- 2-4 tsp Cajun seasoning
- 1 medium egg
- salt and freshly ground black pepper to taste
- low-calorie cooking spray
For the salsa
- 1 avocado peeled and cut into small dice
- 2 tomatoes seeds removed and diced
- ½ red onion peeled and finely diced
- ¼ tsp garlic granules
- juice of 1 lime
- handful of coriander
- salt and freshly ground black pepper
To serve
- 6 wholemeal rolls (approx. 60g each)
- handful of mixed leaves
Instructions
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Place the beans in a large mixing bowl and roughly mash with a potato masher.
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Add the sweetcorn, red onion, grated carrot and 2 tsp of the Cajun seasoning. Mix until well combined. Taste the mix and add salt and pepper to taste and add more Cajun seasoning if you wish, until it has a flavour and spiciness that you like.
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Mix in the breadcrumbs, then add the egg bit by bit, until you have a mix that is bound, but not too wet to handle.
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Shape the mix into 6 equal-sized burgers, about 2cm thick.
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Place on a plate lined with greaseproof paper, cover and chill for 30 minutes, or until you are ready to cook them.
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While the burgers chill, make your salsa by mixing all the ingredients together, season to taste with a little salt and pepper, cover and refrigerate until needed.
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Spray a large non-stick frying pan with low-calorie cooking spray and place over a medium heat.
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When hot, carefully add the burgers and fry for around 5 minutes until the underside is crisp and well browned, before carefully flipping. Cook for a further 5 minutes. Try not to keep flipping the burgers as the more they are handled, the more likely they are to fall apart. The burgers are cooked when they are well browned and piping hot in the middle.
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You may find it easier to cook the burgers in 2 batches. The first batch can be placed on a tray and kept warm in a low oven while you cook the rest.
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To serve, fill the wholemeal rolls with mixed salad leaves, place a burger on top and finish with a dollop of avocado salsa.