|
Ingredients :
Serves 4
-
2½ tbsp sunflower oil
-
1 medium onion, peeled and very finely
chopped
-
1 garlic clove, peeled and crushed
-
1 tsp curry paste
-
225g / 8oz basmati rice
-
400g can aduki beans, drained and rinsed
-
225ml / 8 fl oz vegetable stock
-
125g / 4oz firm tofu, crumbled
-
1 tsp garam masala
-
2 tbsp freshly chopped coriander
-
salt and freshly ground black pepper
For the carrot raita :
-
2 large carrots, peeled and grated
-
½ cucumber, cut into tiny cubes
-
150 ml / ¼ pint Greek yogurt
To serve :
-
whole meal baps
-
tomato slices
-
lettuce leaves
|
 |
|
Method :
-
Heat 1 tablespoon of the oil in a
saucepan and gently cook the onion for 10 minutes until soft. Add the
garlic and curry paste and cook for a few more seconds. Stir in the
rice and beans.
-
Pour in the stock, bring to the boil and
simmer for 12 minutes, or until all the stock has been absorbed — do
not lift the lid for the first 10 minutes of cooking. Reserve.
-
Lightly mash the tofu. Add to the rice
mixture with the garam masala, coriander, salt and pepper. Mix.
-
Divide the mixture into eight and shape into burgers. Chill in the
refrigerator for 30 minutes.
-
Meanwhile, make the raita. Mix together the carrots, cucumber and Greek
yogurt. Spoon into a small bowl and chill in the refrigerator until
ready to serve.
-
Heat the remaining oil in a large frying
pan. Fry the burgers, in batches if necessary, for 4-5 minutes on each
side, or until lightly browned. Serve in the baps with tomato slices
and lettuce. Accompany with the raita.
Nutritional
details per 100g
energy 104kcals/436kj protein 5g carbohydrate 15g fat 3g fiber 2.2g sugar 2.7g sodium 0.2g
√ egg-free
√
nut-free
√
vegetarian
√ seafood-free |
|