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|Prep Time||Cook Time|
- 2 1/2 tbsp extra virgin olive oil
- 1 large onion finely chopped
- 1 clove garlic finely chopped
- 300 g carrots coarsely grated
- 300 g zucchini coarsely grated
- 1 1/2 tsp ground cumin
- 1 1/2 tsp ground coriander
- 1/4 cup crunchy peanut butter
- 2 tbsp coriander leaves fresh, chopped
- 1 1/4 cup fresh wholemeal breadcrumbs
- 1 egg beaten
- To serve
- 2 tomatoes seeded and chopped
- 2 tbsp tomato ketchup chutney or relish
- 4 sesame burger buns
- 2 tbsp mayonnaise (optional)
- 4 iceberg lettuce leaves shredded
- 1 French shallot thinly sliced
- Heat 2 tablespoons of the oil in a large non-stick frying pan. Add the onion and garlic, and cook over a moderate heat for 5 minutes, stirring frequently, until the onion is soft and beginning to brown. Add the carrot and zucchini, and fry for a further 10 minutes, stirring, until the vegetables have softened.
- Stir in the ground cumin and coriander, the peanut butter, fresh coriander and seasoning to taste, and mix well. Remove the pan from the heat and set aside to cool slightly.
- Mix in the breadcrumbs and egg until thoroughly combined. The mixture should bind together well. Shape the mixture into 4 thick burgers about 10 cm in diameter.
- Wipe out the pan with paper towel, then add and heat the remaining 2 teaspoons of oil. Fry the burgers over a low to moderate heat for about 5 minutes on each side, or until they are firm and golden.
- To serve, stir the tomatoes and ketchup together with seasoning to taste. Split the burger buns in half horizontally and toast the cut sides. Spread 1 teaspoon mayonnaise, if using, on each bun, then add some lettuce and a burger to each. Spread with the tomato mixture and top with the shallot slices. Replace the tops of the buns.
Each serving provides 2010 kJ, 480 kcal, 16 g protein, 20 g fat (4 g saturated fat), 61 g carbohydrate (17 g sugars), 6 g fibre