Vegetable Burgers
Serves 6
1 Tablespoon vegetable oil
1 large brown onion (200g) finely chopped
300g button mushrooms, chopped coarsely
1 medium red capsicum (200g) chopped finely
1 clove garlic, crushed
1 cup (200g) red lentils
2 cups (500ml) vegetable stock
1.5 cups cooked rice (uncooked = 1/2 cup (100g) long grain rice)
2 Tablespoons finely chopped fresh flat-leaf parsley
1/3 cup (50g) plain flour
2 medium carrots (240g) grated coarsely
6 small wholemeal bread rolls
225g can sliced beetroot, drained
1.5 cups (60g) alfalfa
2 medium tomatoes (380g) sliced thinly
200g low-fat yoghurt
1 Tablespoon finely chopped fresh mint
1 teaspoon sugar
1. Heat oil in large non-stick frying pan; cook onion, mushrooms, capsicum, garlic and lentils, stirring, until vegetables soften. Add stock; bring to a boil. Reduce heat; simmer, uncovered, stirring occasionally, about 10 minutes or until lentils are tender and stock is absorbed. Remove from heat. Add rice, parsley, flour and half of the carrot; stir to combine.
2. When lentil mixture is cool enough to handle, use hands to shape into six burger–shaped patties. Cook, in batches, in large heated lightly oiled non-stick frying pan until burgers are browned both sides and heated through.
3. Meanwhile, split bread rolls in half; toast, cut-side up, until browned lightly. Just before serving, sandwich patties with remaining carrot, beetroot, alfalfa, tomato, and combined yoghurt, mint and sugar in rolls.