Light Mains
4.7
Harissa Butter Bean Burgers
This high fibre burger patty is easy to adapt and use in a number of different meals. Serving it with some green leaves is perfect for a light meal that's still nutrient dense and delicious.
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Prep time
10 minutes
Cook time
20 minutes
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Why is this healthy?
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Has less than 10g of added sugar
Has more than 10g of fibre
Has more than 25% of Zinc RDA
Contains herbs or spices
Is a source of vitamin C
Contains 3+ fruit and vegetable portions
Contains brassicas
Contains prebiotics
Has more than 15g of fibre
Is a source of carotenoids
Has more than 25% of Magnesium RDA
Has more than 25% of Iron RDA
Contains
Grains, Gluten Why is this healthy?
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Has less than 10g of added sugar
Has more than 10g of fibre
Has more than 25% of Zinc RDA
Contains herbs or spices
Is a source of vitamin C
Contains 3+ fruit and vegetable portions
Contains brassicas
Contains prebiotics
Has more than 15g of fibre
Is a source of carotenoids
Has more than 25% of Magnesium RDA
Has more than 25% of Iron RDA
NUTRITION PER SERVING (Read more)
432kcal
Calories
19g
Protein
18g
Total Fat
58g
Carbs
17g
Fibre
16g
Sugars
273mg
Calcium
21%
8mg
Iron
45%
153mg
Magnesium
36%
345mg
Phosporus
28%
1838mg
Potassium
39%
733mg
Sodium
32%
3mg
Zinc
25%
1mg
Copper
91%
1mg
Vitamin B1
43%
0mg
Vitamin B2
30%
4mg
Vitamin B3
23%
0mg
Vitamin B6
18%
159mcg
Vitamin B9
40%
360mcg
Vitamin A
40%
0mcg
Vitamin B12
0%
103mg
Vitamin C
115%
0mcg
Vitamin D
0%
4mg
Vitamin E
25%
221mcg
Vitamin K
184%
Calories: 432kcal; Protein: 19g; Total Fat: 18g; Carbs: 58g; Fibre: 17g; Sugars: 16g; Calcium: 273mg (21%); Iron: 8mg (45%); Magnesium: 153mg (36%); Phosporus: 345mg (28%); Potassium: 1838mg (39%); Sodium: 733mg (32%); Zinc: 3mg (25%); Copper: 1mg (91%); Vitamin B1: 1mg (43%); Vitamin B2: 0mg (30%); Vitamin B3: 4mg (23%); Vitamin B6: 0mg (18%); Vitamin B9: 159mcg (40%); Vitamin A: 360mcg (40%); Vitamin B12: 0mcg (0%); Vitamin C: 103mg (115%); Vitamin D: 0mcg (0%); Vitamin E: 4mg (25%); Vitamin K: 221mcg (184%)
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Notes
Freezing Instructions: Assemble up to the end of step 4. Place on a baking tray into the freezer. Once hard, remove into a labelled, airtight bag. Allow to defrost overnight, in a single layer, in the refrigerator. Let sit out for 30 minutes to lose fridge chill before cooking as usual.
Alternatives:
butter beans - cannellini beans, haricot beans
tomatoes - cucumber, avocado, radishes
rocket - watercress, spinach
Why is this healthy?
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Has less than 10g of added sugar
Has more than 10g of fibre
Has more than 25% of Zinc RDA
Contains herbs or spices
Is a source of vitamin C
Contains 3+ fruit and vegetable portions
Contains brassicas
Contains prebiotics
Has more than 15g of fibre
Is a source of carotenoids
Has more than 25% of Magnesium RDA
Has more than 25% of Iron RDA
Contains
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Recipe categories:
Batch Cook, Brunch, Burgers, Fewer than 10 Ingredients, Food Processor, Freezer Fillers, Legumes, Light Mains, Mediterranean, Sides, Takeaway Twists
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