The Ul­ti­mate Vegie Burger

Super Food Ideas - - RECIPE INDEX -

SERVES 4 PREP 20 MIN­UTES (PLUS RE­FRIG­ER­A­TION) COOK 50 MIN­UTES

1 large red cap­sicum 600g but­ter­nut pump­kin, peeled, chopped ¹⁄³ cup ex­tra vir­gin olive oil 2 tea­spoons ground cumin ¹⁄³ cup fine burghul (cracked wheat) 1 cup fresh bread­crumbs ¼ cup roughly chopped fresh flat-leaf pars­ley leaves, plus ex­tra leaves, to serve 1 green onion, thinly sliced 1 egg yolk, lightly beaten 1 tea­spoon finely grated lemon rind 2 red onions, cut into rings 200g haloumi, sliced 4 sour­dough rolls, split ¹⁄³ cup beet­root hum­mus 4 but­ter let­tuce leaves

1 Pre­heat oven to 220°C/200°C fan-forced. Line a large bak­ing tray with bak­ing pa­per.

2 Quar­ter cap­sicum. Re­move and dis­card seeds and mem­brane. Place pump­kin on pre­pared tray. Driz­zle with half the oil. Sprin­kle with cumin. Sea­son with salt and pep­per. Place cap­sicum, skin-side up, on tray along­side pump­kin. Roast for 25 to 30 min­utes or un­til pump­kin is golden and ten­der, and cap­sicum has blis­tered and black­ened. 3 Mean­while, place burghul in a large bowl. Pour over enough boil­ing wa­ter to cover. Stand for 15 min­utes. Drain well. Us­ing clean hands, squeeze as much mois­ture as pos­si­ble from burghul. 4 Trans­fer roasted pump­kin to a bowl. Roughly mash. Cool for 10 min­utes. Stir in drained burghul, bread­crumbs, pars­ley, green onion, egg yolk and lemon rind. Shape into 4 x 2cm-thick pat­ties. Re­frig­er­ate for 20 min­utes. 5 Heat half the re­main­ing oil in a large fry­ing pan over medium heat. Cook pat­ties for 3 to 4 min­utes each side or un­til golden. Trans­fer to a plate. Cover to keep warm.

6 Wipe the pan clean. Heat re­main­ing oil over high heat. Cook red onion for 2 to 3 min­utes each side or un­til golden. Trans­fer to a plate. Cover to keep warm. Add haloumi to pan. Cook for 1 to 2 min­utes each side or un­til golden. 7 Spread bases of bread rolls with half the hum­mus. Top with let­tuce, roasted cap­sicum, red onion, haloumi and pump­kin pat­ties. Dol­lop with re­main­ing hum­mus. Sprin­kle with ex­tra pars­ley. Sand­wich with roll tops. Serve. NU­TRI­TION: (per serve) 3721kj; 43.4g fat; 13.1g sat fat; 32.4g pro­tein; 86.2g carbs; 12.2g fi­bre; 79mg chol; 1549mg sodium.

+ ASIAN + HIGH FI­BRE + LOW SAT­U­RATED FAT

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