Store covered in fridge (under 5°C)
Good source of: folate
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 6
Ingredients:
- 350 g lean minced beef,
- 1 carrot, large, grated
- 2 medium zucchini, grated
- 1 green apple, large, cored and grated
- 3 slices wholemeal bread, made into crumbs
- 2 tablespoons parsley, chopped
- 1 teaspoon mixed dried herbs
- 1 egg, beaten
- 1 tablespoon olive oil
To assemble:
- 1 onion, large, sliced
- 6 hamburger buns
- 2 tablespoons grainy mustard
- 2 tomatoes, sliced
- 6 small lettuce leaves
- 6 slices canned beetroot
Method:
1. Combine beef, carrot, zucchini, apple, breadcrumbs, parsley, herbs and egg.
2. Form into 6 patties. Grill or barbecue, using moderate heat, for about 5 to 6 minutes on each side.
3. While burgers are cooking, heat oil and cook onion, stirring several times.
4. Split and toast buns. Spread top half of each with mustard.
5. Assemble burgers by placing a lettuce leaf on one half of each hamburger bun, adding a burger patty, onions, sliced tomatoes and beetroot.
6. Top with remaining half of bun.
Notes:
A good hamburger makes a balanced meal. It’s hard to buy good burgers but easy to make them at home. If you have one, use a food processor to grate and mix the ingredients.
Source: The Good Gut Cookbook