Black Sesame Vegie Burgers with Wasabi Yoghurt

Swap traditional burgers for vegie patties spiced with wasabi yoghurt - a vegetarian delight!

Makes: 6

Time to prep: 40 minutes

Time to cook: 10 minutes

Ingredients

• 400g can chickpeas, rinsed, drained
• 400g can cannellini beans, rinsed, drained
• Juice of 1/2 lemon
• 1 teaspoon ground cumin
• 2 teaspoons soy sauce
• 1 onion, finely chopped
• 3 garlic cloves, crushed
• 1 carrot, finely grated
• 1/3 cup (50g) black sesame seeds
• 1/3 cup (50g) crushed roasted peanuts
• 2 tablespoons finely chopped flat-leaf parsley
• 1 tablespoon finely chopped mint leaves
• 1 cup (70g) fresh sourdough breadcrumbs
• Rice bran oil, to shallow-fry
• 6 wholemeal burger buns, toasted
• Butter lettuce leaves, sliced tomato and Swiss cheese (optional), to serve

Wasabi yoghurt

1. 1 cup (280g) thick Greek-style yoghurt
2. 1/2 teaspoon wasabi paste, plus extra to taste
3. Juice of 1/2 lemon

Method

• Mash chickpeas and beans in a bowl using a fork. Stir in juice, cumin and soy, then add onion, garlic, carrot, sesame seeds, peanuts, herbs and breadcrumbs. Season and combine well, then shape mixture into 6 patties. Transfer to a lined baking tray, cover and chill for 30 minutes to firm up.
• Meanwhile, for wasabi yoghurt, combine yoghurt, wasabi and lemon juice in a bowl. Taste and add more wasabi if desired. Season and set aside.
• Heat 2cm oil in a large frypan over medium heat. In 2 batches, cook patties for 2-3 minutes each side until golden and warmed through. Drain on paper towel.
• To serve, fill the burger buns with lettuce, patties, tomato and cheese, if using, and drizzle with wasabi yoghurt.

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Barbecued tofu burgers

Photography by Louise Lister

Chargrilled tofu burger with hot chilli sauce and hommus is not just the choice of vegetarians.

Serves: 4

Time to prep: 45 minutes

Time to cook: 5 minutes

Ingredients

• 500g block firm tofu
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 garlic clove, crushed
• 1 Turkish pide loaf, cut into 4
• 1/2 cup hommus dip
• 2 large iceberg lettuce leaves, shredded
• 2 ripe tomatoes, sliced
• 1/2 red onion, thinly sliced
• Hot chilli sauce, to serve

Method

• Cut tofu block lengthways into 4 thick slices. Combine oil, vinegar and garlic in a shallow ceramic dish. Add tofu and turn to coat in marinade. Cover and refrigerate for at least 30 minutes, or up to 24 hours, if time permits, turning once.
• Preheat a chargrill or barbecue grill on medium-high heat. Cook tofu for 2 minutes each side, or until charred.
• Meanwhile, split bread and lightly toast on both sides. Spread hommus over each bread base. Top bases with lettuce, tomatoes, onion and tofu. Drizzle with hot chilli sauce. Cover with bread.

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Fancy a Low-Fat Cheeseburger?

Concerned about the fat content of your family meals? Worry no more with this healthy burger recipe.

Serves: 4

Ingredients

• 400g lean beef mince
• 2 green onions, finely chopped
• 1 egg yolk
• 1/2 cup fresh breadcrumbs (see note)
• 2 teaspoons American mustard
• 1 1/2 teaspoons worcestershire sauce
• Olive oil cooking spray
• 4 slices (20g each) reduced-fat cheddar cheese
• 4 multigrain rolls, halved, toasted
• 1 cup shredded iceberg lettuce
• 1 large tomato, sliced
• 1 small cucumber, sliced
• 1 small red onion, sliced

Method

Step 1: Combine mince, green onion, egg yolk, breadcrumbs, mustard and worcestershire sauce in a large bowl. Season with salt and pepper. Divide mixture into four 2cm-thick patties. Place on a large plate. Cover with plastic wrap. Refrigerate for 30 minutes.

Step 2: Heat a large non-stick frying pan over medium heat. Spray patties lightly with oil. Cook for 10 minutes, turning every 2 minutes (this is because of the low-fat nature of the meat and the sauces tend to burn). Top patties with cheese. Cook, covered, for a further 2 minutes or until cheese has melted.

Step 3: Place roll bases on plates. Top with lettuce, tomato, cucumber, red onion, patties and roll tops. Serve. You could use a low-GI bread to make crumbs, as an even healthier option.

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