Bean burger, fries and salad

Recipe for Bean Burgers (serves 3)

Ingredient Calories per serving
250g cooked beans (I used white haricot/Navy beans) 117
1 onion 15
70g carrots 10
70g red pepper, cut into small dice 7
1 tsp cumin seeds, ground 3
2 cloves garlic, crushed 2
1 tsp chilli powder 5
salt & pepper 0
1 egg 21
2x75g breadcrumbs 200

Total calories per serving: 380

Method: Grate the onion and carrots (easiest if you have a grater attachment for a food processor). Mash the beans until there are only about a quarter of them left whole (ideally, use a processor for this too). Mix the beans with the onion and carrot mixture, then stir in the spices, one of the portions of breadcrumbs, garlic and red pepper. The mixture should be firm enough to form into burger shapes. Add water or flour if it needs moistening or firming up.

Form the burgers and place on parchment paper on a baking sheet. I froze them for an hour or two to make them easier to coat with the egg and breadcrumbs: they’re a bit soft to handle otherwise. Beat the egg and tip it onto a plate, with the remaining breadcrumbs on another plate. Then coat the burgers with the egg, followed by the breadcrumbs. Put them back on the baking sheet and bake for 30 minutes at 350°F/180°C.

I served this with the fries I’ve made before. With those fries and the salad, the whole meal came to about 550 calories. I just gave more of the fries to the others to bring my portion under the 500.