What makes restaurant-style meat burgers so tasty is the tender, fatty ground meat they use. But, all that fatty richness means the meat has poorer nutrient quality, lower protein content and higher saturated fat, which can raise our bad cholesterol levels. Here’s our healthy makeover on a family favourite. We use lean ground meat, which has high protein and nutrient quality. And we’ve hidden vegetables and beans, which provide fibre, protein and vitamin C and but also makes the patties juicier and tender.
Prep time: 15 minutes
Cook time: 6 minutes
- 400 g lean beef mince
- 200 g canned kidney beans (drained)
- 1 carrot, grated
- 1 zucchini, grated
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 egg
- 1⁄2 cup breadcrumbs
- 1 tbsp tomato paste
- 1 tsp allspice mix
- 2 tsp dried herbs
- ¼ tsp salt and black pepper, each
- 6 wholegrain round burger buns
- ½ round lettuce, washed and dried
- 2 tomatoes, thinly sliced
- 1 cup low-fat plain yoghurt
- 1 cucumber, grated
- Juice of 1 lemon
- 2 tbs mint, chopped
- Squeeze out excess water of zucchini and carrot.
- Mash the kidney beans with a fork.
- Combine all the ingredients together in a large bowl. Mix with your hands until well combined.
- Using your hands, divide mixture into 6 portions and shape each portion into a patty. Place in refrigerator to chill for 20 minutes.
- Meanwhile, combine yoghurt, cucumber, garlic, mint and lemon juice in a bowl. Set aside.
- Spray oil in a pan over a medium-low heat. Cook the patties for about 4 minutes on each side or until brown.
- Place sliced tomato, lettuce and patties and a spoonful of tzatziki on bread bun. Serve with side salad.
- You can also use beef or turkey mince instead of lamb.
- You can use the same recipe to make meatballs. They can be served with sauces that children can dip in or in skewers or rolled in Lebanese bread.
- You can make your own breadcrumbs at home by grinding wholegrain bread. Alternatively, you can use wholemeal
- Leftover patties can be wrapped in freezer bags and frozen (to defrost, allow to thaw in the fridge and remove 30 minutes before cooking).
Over to you
Do you hide vegetables in your kid’s meals? Tell us your sneaky tips.
This recipe was developed by our paediatric dietitian, Delfa Kaabi. Delfa understands the challenges of feeding young children and the need for easy to implement practical recommendations. Delfa loves nothing more than seeing children thrive to their fullest growth and developmental potential.
Disclaimer: The information here is provided on a general basis. You’re encouraged to consult with your General Practitioner (GP), Paediatrician (child doctor) or an Accredited Practicing Dietitian (APD) if you have any concerns with your childs feeding or nutritional needs.