About the Recipe
Turn a barbecue favourite into a nutritious meal without compromising on taste with our easy healthy burgers
Ingredients
For the Burgers
400g lean Beef Mince, preferably organic
5 Spring Onions, finely chopped
140g finely grated Carrot
2 Garlic cloves, finely chopped
2 Tsp Dijon mustard
1 Tbsp chopped Tarragon
1 medium Egg, beaten
4 Wholemeal Bread rolls, split in half
1½ Tsp Rapeseed Oil, for brushing
25g Watercress
Sea Salt & Freshly Ground Black Pepper
For the Roasted Pepper Salsa
2 large Red Peppers halved lengthways and deseeded
100g Cherry Tomatoes, halved
2 Tsp Lime Juice
2 tTp snipped Chives
¼ very small Red Onion, thinly sliced
Pinch of Crushed Chillies
Preparation
Tip the Mince into a bowl with the Spring Onions, grated Carrot, Garlic, Mustard, Tarragon and Egg
Mix well using a fork
Season with pepper and a pinch of salt, then divide the mixture into 4
Flatten each piece with your hands into a 10cm round, about 2cm thick – a similar width to the buns
Chill for about 30 mins
Or they can be made a day ahead
Stack the burgers between pieces of greaseproof paper to stop them sticking, wrap in cling film then chill until ready to cook.
Meanwhile, heat oven to 200C
Lay the Peppers, cut sides down, on a non-stick baking sheet
Roast for 35 mins until the skins are charred, laying the Tomatoes next to them, cut-side up, for the final 3 mins just to soften slightly
Remove and immediately transfer the peppers to a small bowl and cover with cling film. Leave for 5-10 mins until cool enough to handle
Peel off the pepper skins, chop the peppers and tip them back into the bowl to join any juices there
Chop the tomatoes and stir into the peppers with the lime juice, chives, onion and chillies
Taste and add a grind of pepper if needed
Set aside
They can be made 1-2 days ahead and chilled.
Heat a griddle pan.
Lay the cut sides of the buns on the griddle and cook until marked with the griddle bars
Brush each burger on one side with some of the Rapeseed Oil
Place on the hot griddle, oiled side down
Cook for 5 mins for medium, brush the unoiled side with the rest of the oil, then turn and cook for another 5 mins.
Remove and let the burgers rest for 2-3 mins
Drizzle a little of the pepper juices over the bottom of each bun to moisten
Lay on some Watercress sprigs
Top with a burger
Then a spoonful of the Salsa spooning over some more of the juices
Sandwich together with the tops of the buns.