This Deliciously Different Rainbow Burger is a meatfree flavour sensation! Eating less meat and more plant-based meals is one way we can all reduce our impact on the planet, so dare your children to be different and give this burger a try. Serve with our Simple Slaw recipe and reach
two portions of your 5-a-day in one meal! Great for your health and the health of the planet too.
Follow a recipe; follow food safety & hygiene rules; tidy away; use measuring spoons; use weighing scales; cut using the bridge/claw technique safely; snip herbs with scissors; use a box grater safely; use a citrus squeezer/zester; shape e.g. burgers; use the oven (with adult supervision).
Colander, Food Processor, Mixing Bowl, Measuring Spoons, Grater/Zester, Small Bowl, Scissors, Sharp Knife, Chopping Board, Mixing/Wooden Spoon, Baking Tray, Pastry Brush, Table Knife.
Ingredients (makes approx. 6 burgers):
- 1 x 400g tin of chickpeas, drained
- 1 small carrot, grated
- 20g kale, finely chopped (optional)
- 3 tbsp sweetcorn, drained
- 1/4 red pepper, finely diced
- 15g (½ a bunch) coriander, finely chopped
- ½ teaspoon smoked paprika
- ½ teaspoon ground coriander
- ½ teaspoon ground cumin
- Zest of 1 lemon
- 1 heaped tablespoon plain flour, plus extra for dusting
- 1 tablespoon vegetable oil
Ingredients to build the burgers
- 1 baby gem lettuce, washed
- 3 large ripe tomatoes, sliced – (2 slices per burger)
- 1 tablespoon reduced sugar tomato ketchup (optional)
- 6 wholemeal burger buns, sliced in half
- To make the burgers: drain the chickpeas, tip into a food processor, and then pulse until combined, but not smooth (you want to retain a bit of texture). Add the mixture into a mixing bowl.
- Add the spices (smoked paprika, coriander and cumin), the flour and the grated lemon zest to the chickpeas and mix thoroughly.
- Put the fresh coriander and kale (if using) into a small pot and finely chop with scissors and set aside.
- Prepare the carrot and pepper by grating and chopping, adding each to the bowl, along with the coriander, kale (if using) and sweetcorn, and mix well.
- On a flour-dusted surface, divide and shape the mixture into 6 equal-sized patties, roughly 2 cm thick.
- To cook the burgers: Lightly oil a baking tray with vegetable oil, place the burger on the tray and then lightly oil the top of the burger. Cook the burgers in a pre-heated oven gas mark 5-190°C-170°C Fan for 8 to 10 minutes, or until cooked through.
- To build the burgers: spread the ketchup onto the base of each bun (toast them if you like beforehand). On the burger base (tomato sauce side), layer over a lettuce leaf, top with the vegetable burger, two slices of tomatoes, and finally top the burger with the top of the roll/bun.
So thinking about banana and egg pancakes ...
Bread is a good source of complex carbohydrates which gives us energy. It is also a good source of fibre and B vitamins. Wholemeal and wholegrain flours/bread tend to be more nutritious than white, and they also contain more fibre.
Chickpeas are legumes and like other legumes (beans, peas and lentils) they are packed with protein and fibre. They are also low in calories and fat and contain a number of phytochemicals which are thought to be hugely beneficial for our health.
Vegetables are so good for us! Low in fat, sugar and calories and high in vitamins and minerals.
|-||Energy||988kJ / 234kcal||12%|
per 125g serving
% of an adult's reference intake
Typical values per 100g: Energy 678kJ /161kcal
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.