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Healthy recipes

Spicy bean burgers

Healthy recipe

Preparation and cooking time:

Per serving:

Calories: 400kcal
Fat: 8g
Salt: 1.6g
5 A DAY: 2

Ingredients

(serves 2)

For the burgers

  • 400g/14oz can mixed beans or kidney beans in chilli sauce
    100g/3┬Żoz sweetcorn, frozen or canned
    1 tablespoon coriander, chopped
    Freshly ground black pepper
    1 medium egg, yolk only
    30g/1oz wholegrain breadcrumbs

To serve

  • 2 wholegrain rolls
    2 lettuce leaves
    1 tomato, sliced

Method

  1. Drain the sauce from the chilli beans into a cup and keep to one side.
  2. Tip the beans into a mixing bowl and, using a large fork or hand blender, mash to form a rough paste. Mix in the sweetcorn, coriander and black pepper.
  3. Add the egg yolk and breadcrumbs, then use your hands to blend the ingredients so that they are mixed evenly. Shape into two burgers.
  4. Heat a griddle pan or non-stick frying pan. Cook the burgers until they are well griddled and hot all the way through.
  5. Using a slice, remove the burgers from the pan and set aside. Split the rolls and griddle them, add the burgers, drizzle 2 to 3 tablespoons of chilli sauce over the top of each burger, then add a lettuce leaf and sliced tomato. Serve immediately.

Top Tip

Reducing the amount of red meat you consume to below 500g (cooked weight) per week will reduce your risk of cancer.



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Page last reviewed: February 2013
Page next due for review: February 2015
These recipes support the Recommendations for Cancer Prevention from our Expert Report and are covered by the Information Standard.

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