Veggie burgers

Prep 30 mins + chilling time | Cook 20 mins | Serves 6

¹⁄₄ cup olive oil
1 brown onion, finely chopped
2 garlic cloves, crushed
1 large carrot, grated
2 medium zucchini, grated
2 slices stale whole grain bread, torn into pieces
400g can chickpeas, drained and rinsed
1 egg yolk
Plain flour, for dusting

To serve
6 wholegrain bread rolls, split
6 oak leaf lettuce leaves
1 Lebanese cucumber, thinly sliced
¹⁄₃ cup satay sauce, warmed
125g mini roma or cherry tomatoes, quartered

Step 1 Heat 1 tbs oil in large non-stick frying pan over medium heat. Add onion and cook, stirring often, for 4–5 minutes until tender. Add garlic, carrot and zucchini and cook, stirring often, for 4-5 minutes until tender. Set aside to cool, drain off any liquid.

Step 2 In a food processor, process bread until fine crumbs form. Transfer to a plate. Place chickpeas, cooled drained vegetables and egg yolk into the processor. Season with salt and pepper. Pulse until mixture comes together (it’s very moist). Form mixture into 6 patties. Place on a tray lined with baking paper, cover and refrigerate for 30 minutes.

Step 3 Heat remaining 2 tbs oil in a non-stick frying pan over medium heat. Lightly dust patties in flour. Cook patties for 4-5 minutes on each side until golden and cooked through. Drain on paper towel. Top bread roll bases with lettuce and cucumber. Top each with a pattie, drizzle with and warmed satay sauce and serve with tomatoes.

Good for you ... Carrots

The old saying that carrots help you see in the dark is due to their high content of beta carotene, which the body converts to vitamin A and uses for normal vision.

A good source of vitamin C, one of the vitamins needed for the normal functioning of the immune system.

Provide dietary fibre, whether raw or cooked. Dietary fibre helps keep the intestine healthy.