BEAN BURGERS WITH SPICY GUACAMOLE (V)

SERVES: 6

TIME: 50 MINUTES

CALORIES 414

PROTEIN 14

CARBS 60

FATS 15

FIBRE 15

INGREDIENTS

120 millilitres water

40 grams quinoa

3 tablespoons extra-virgin olive oil

75 grams chopped red onion

1 clove garlic, minced

155 grams tinned pinto beans, drained

1 teaspoon smoked paprika

1⁄2 teaspoon ground toasted cumin seeds

5 tablespoons chopped fresh coriander

24 grams cornmeal, plus 50 grams for coating

Salt and Pepper

6 wholemeal burger buns

6 lettuce leaves

6 tomato slices

1 ripe avocado

1 tablespoon lemon juice

2 teaspoons finely chopped red onion

1 clove garlic, minced

1⁄8 teaspoon cayenne pepper

INSTRUCTIONS

Begin by preheating your oven to 200°C/400°F/gas 6.

In a small saucepan bring the water to a boil , add the quinoa and bring back to the boil. Reduce to a low simmer, cook covered until the water has been absorbed, then set aside uncovered.

Heat a tablespoon of oil in a frying pan on a medium heat. Fry the onion and garlic until soft.

Next add the beans, paprika and cumin and mash with a fork to form a smooth paste. Tip into a bowl and allow to cool slightly, before adding the quinoa, 3 tablespoons of the coriander, 3 tablespoons cornmeal, 1⁄2 teaspoon each of salt and pepper.

Stir to combine, then form into 6 burgers.

Coat them evenly with the remaining 1⁄3 cup cornmeal then transfer to a baking sheet and refrigerate for 20 minutes.

Coarsely mash the avocado with a fork, add the remaining coriander, lemon juice, 2 teaspoons onion, garlic, cayenne and 1⁄8 teaspoon salt. Stir well.

Over a medium heat, warm 1 tablespoon of oil in a large frying pan and cook 3 burgers until heated through and golden brown on both sides. Keep warm in the oven while you cook the remaining burgers.

Serve the burgers on toasted buns with lettuce, tomato and the guacamole.