High protein lunch recipe for 4 people, takes only 20 mins; recipe has olive oil, chestnut mushroom, garlic clove, spring onion, curry powder, lemon, chickpea, breadcrumb, greek yogurt, ground cumin, muffin, plum tomato and rocket.
Mushroom & chickpea burgers
Course: High protein lunch
Servings
4
servings
Prep time
10 mins
Ingredients
- Garlic Clove: 2 garlic cloves, crushed
- Olive Oil: 1 tbsp olive oil
- Spring Onion: 1 bunch spring onions, sliced
- Chickpea: 400g can chickpea, rinsed and drained
- Rocket: handful rocket leaves
- Lemon: zest and juice 1/2 lemon
- Greek Yogurt: 6 tbsp 0% Greek yogurt
- Curry Powder: 1 tbsp medium curry powder
- Ground Cumin: pinch ground cumin
- Breadcrumb: 85g fresh wholemeal breadcrumb
- Plum Tomato: 2 plum tomatoes, sliced
- Chestnut Mushroom: 250g chestnut mushroom, finely chopped
- Muffin: 2 mixed-grain muffins or rolls, toasted and halved
Directions
- Heat 1 tsp oil in a non-stick frying pan and cook the mushroom, garlic and spring onion for 5 mins. Mix in the curry powder, lemon zest and juice and cook for 2 mins or until mixture looks quite dry. Tip out onto a plate to cool slightly.
- Use a potato masher or fork to mash the chickpeas in a bowl, leaving a few chunky pieces. Add the mushroom mix and the crumbs, then shape into 4 patties. Fry in the remaining oil for 3-4 mins on each side until crisp and browned.
- Mix the yogurt with the cumin. Place half a muffin on each plate, then spread with the yogurt. Top with the burgers, a few slices of tomato and a little rocket.
