Summer chickpea and sweet potato burgers with avocado and mango yogurt

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It’s the height of summer so what better for a summer weekend feast than some healthy and delicious chickpea and sweet potato burgers.

Served with a delicious avocado and mango yogurt, zucchini fries and a tomato and fennel salad this really is a great weekend spread for all the family. I must admit it’s a bit of work getting everything prepped, but with a toddler and a one-year-old to feed it’s a great way of serving up a host of healthy goodness in a fun and colourful way. So, in the end, it’s absolutely worth it.

To streamline the operation simply replace the zucchini fries with frozen skinny fries in the oven. Jobs a good’n. These burgers, unsurprising, went down a right treat and why wouldn’t they, they’re delicious. Enjoy!

Serves 4-6

Prep time – 1 hour
cook time – 1 hour

ChefsHat

For the burgers:

– 1 x medium sweet potato
– 1 x 400g jar of chickpeas
– 1/2 red bell pepper (diced)
– 1/2 red onion (diced)
– 2 x spring onions (diced)
– A generous dash of paprika
– Sea salt
– Fresh ground black pepper
– A handful of flat leaf parsley
– 1 x free range egg
– A handful of bread crumbs
– A handful of rolled oats

To serve:

– Burger buns (Preferably brioche. This time we just had regular which are fine too but, brioche are best)
– Cheese (your choice. We just had classic old school cheese slices but something more interesting like halloumi or mozzarella would work great)
– Mayo
– Baby gem lettuce
– Red onion
– Avocado and mango yogurt (see below)

Knife

Method:

  1. Preheat oven to 200 degrees (400 F)
  2. Wash the sweet potato and prick all over with a fork
  3. Place in the oven for 50-60 mins or until soft and tender all the way through
  4. Remove from oven and allow to cool enough to handle
  5. cut in half, remove flesh, discard skin and break up flesh by hand
  6. Drain chickpeas, rinse, pat dry, then mash
  7. Place all ingredients into a bowl and combine
  8. At this stage, it’s up to you if you’d like to blitz the mix or leave as is. I chose to blitz half then re-combined by hand with the remaining half. It worked quite well.
  9. Form into 6 burgers and place into the fridge for at least one hour to firm up
  10. Roast in the oven at 200 degrees for 30 mins then transfer to a hot frying pan (with olive oil) to finish. This will bring the colour and crisp to the party.
  11. Melt cheese on top
  12. Serve on toasted buns with a touch of mayo, lettuce, red onion and the avocado and mango sauce

ChefsHat

For the avocado and mango yogurt:

– 1 x large ripe avocado
– 1/2 small ripe sweet mango
– A handful of cilantro
– Juice of 1 lime
– Sea salt
– Fresh black pepper
– A dash of paprika
– 3 x tbsp Greek  yogurt

Knife

Method:

  1. Slice in half and remove stone from avocado, cut into chunks while still in skin and transfer flesh to food processor with a spoon
  2. Repeat the same approach with the mango
  3. Add paprika, lime juice, cilantro, salt, pepper and yogurt and blitz (if you don’t have a food processor simply mi and mash with a fork in a bowl)

ChefsHat

For the tomato and fennel salad:

– 250g baby tomatoes
– 1 bulb fennel
– A handful of fennel tops
– Good olive oil
– Sea salt
– Fresh ground black pepper
– Balsamic vinegar

Knife

Method:

  1. wash and slice the tomatoes in half
  2. Wash and slice the fennel into thin rounds
  3. Mix in a bowl with the fennel tops
  4. Add a healthy drizzle of olive oil and a splash of balsamic vinegar
  5. Add salt and pepper to season
  6. Mix well
  7. The salad is ready to serve as is but if you have time a good chill in the fridge for an hour or so will help the flavours develop

ChefsHat

For the Zucchini fries:

– 4 x medium zucchini
– 100g breadcrumbs
– 100g Parmesan (finely grated)
– Paprika or cayenne pepper
– Sea salt
– Fresh ground black pepper
– 50g butter

Knife

Method:

  1. Peel the zucchini, slice in half lengthways, remove seeds and cut into fries
  2. Add the breadcrumbs, parmesan, salt, pepper and paprika or cayenne pepper to a large bowl and mix
  3. Melt the butter in a pan
  4. Lightly oil two baking trays
  5. Dip the fries in the butter then coat in the breadcrumb mix making sure to shake off any excess
  6. Lay evenly on the two baking trays
  7. Place into oven for 20 mins or until crisp

Cutlery

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