Healthy Zucchini Burgers

Serves 4

Ingredients

• 4 whole grain bread rolls
• 1 bunch of coriander roughly chopped
• 2 Roma tomatoes (sliced)
• 3 medium beetroots (boiled, peeled and sliced)
• Baby spinach leaves

 

For the zucchini, feta and chickpea fritter

• 100g zucchini, grated
• 80g canned chickpeas
• 40g feta, crumbled
• 50g Manchego, grated
• 1 tbsp capers small
• 1 tbsp fresh dill chopped
• ½ bunch finely chopped chives, chopped
• 2 spring onions finely chopped
• 20ml olive oil

 

For the chickpea mix

• 40g chickpea flour
• 1 egg
• 60ml cold water
• Pinch cayenne pepper
• 1/4 tsp baking powder
• 1/4 cup sunflower seeds

 

For the caper and cumin dressing

• 4 tbsp good quality Greek yogurt
• 2 tbsp finely chopped capers
• 1 tsp ground cumin
• 1 tsp lemon juice

 

For the caramelised onions:

• 4 Spanish onions
• 2 tbsp butter
• 1 tbsp apple cider vinegar

 

Method

1. Grate zucchini and place in a clean tea towel and squeeze to be able to release as much liquid as possible.
2. Place in a bowl and mix the chickpeas, feta, Manchego, capers, dill, chives and spring onions. Season with salt and pepper.
3. In a separate bowl combine the ingredients for the chickpea mix. Once combined smoothly into a batter, add the zucchini mixture and gently fold it into the batter. Refrigerate for 20 minutes.
4. Heat the olive oil in a heavy based frying pan. When the oil is hot, add a large ladle of the batter and cook on each side for three minutes, or until golden brown and cooked through.

 

For the dill and cumin mayonnaise:

Combine all ingredients and season with salt and pepper to taste.

 

For the caramelised onions:

Finely slice onions with a mandolin. Melt butter in a saucepan over a low heat and add the sliced onions.

Cook the onions for 10 minutes, stirring occasionally deglaze with vinegar until soft and translucent.

 

To serve:

1. Slice grain bread roll in half and toast lightly.
2. Smear a tablespoon of the cumin mayonnaise on the base of the bun and top with the zucchini fritter.
3. Next place freshly sliced beetroot and then add sliced tomato.
4. Cover with a handful of chopped coriander and baby spinach leaves and finish with a spoonful of the apple cider onions.