Name: Tom Walton's Veggie Burgers
Prep time: 35 min
Cook time: 8 min
Ingredients: 200 g sprouted legumes; 1 zucchini (grated); 1 red (Spanish) onion (finely diced); 2 clove garlic (finely chopped ); 2 tsp ground cumin; ½ tsp smokey paprika; 2 tbsp chia seeds; 1 cup chickpea flour (besan); 2 tsp salt (flaked, less if using a granulated salt); ground black pepper; 3 tbsp olive oil; 4 low GI seeded burger buns (or rolls split in half); fresh sliced mozzarella, sliced tomato, avocado, mayonnaise (to serve)

Lunch

SERVES:

DIFFICULTY:
Easy

PREP TIME:
35

COOK TIME:
8

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Ingredients

200 g sprouted legumes
1 zucchini grated
1 red (Spanish) onion finely diced
2 clove garlic finely chopped
2 tsp ground cumin
½ tsp smokey paprika
2 tbsp chia seeds
1 cup chickpea flour (besan)
2 tsp salt flaked, less if using a granulated salt
ground black pepper
3 tbsp olive oil
4 low GI seeded burger buns or rolls split in half
fresh sliced mozzarella, sliced tomato, avocado, mayonnaise to serve

Method

Place the first 9 ingredients into a blender, pulsing to create a smooth thick texture and seasoning to taste with salt and pepper. Allow the mix to rest in the fridge for 30 minutes. This allows the mix to firm up and hold together better.
Form the mix into desired size patties and place onto a plate.
Preheat a large non-stick frying-pan over a medium/high heat, add the oil, cook the patties for approx. 3 minutes each side until golden and cooked in the middle. If making the burgers straight away, place the cheese over the patties just as they are finishing off in the pan so it melts over them slightly.
Toast the burger buns and build the burgers with the lettuce, tomato, avocado and mayonnaise.

Notes

Recipe courtesy of Tom Walton

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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Tom Walton's Veggie Burgers

Ingredients

Method

Notes

Nutritional information (per serve)

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