Description of this recipe:
The 5-A-Day Burger is a vibrant and nutritious twist on the classic burger, expertly crafted to include a medley of vegetables and wholesome ingredients. This delightful dish features a savory bean and mushroom patty, topped with a fresh panzanella-style salad, creamy avocado, and a luscious homemade peach ketchup. It’s a feast for the senses, offering a perfect balance of flavors and textures.
Why you will love this recipe:
This recipe is not just about satisfying your hunger; it’s about nourishing your body with a colorful array of fruits and vegetables. With every bite, you’ll experience the delightful sweetness of peaches, the earthiness of mushrooms, and the freshness of herbs. The 5-A-Day Burger is not only a delicious meal but also a fun way to incorporate essential nutrients into your diet. Perfect for both vegetarians and meat-lovers alike, this burger is sure to become a favorite in your household.
Introduction
In recent years, the demand for healthier, plant-based meals has surged, and for good reason. As we become more aware of the impact of our food choices on our health and the environment, recipes that are both nutritious and satisfying are more important than ever. The 5-A-Day Burger is a brilliant way to combine the joy of eating a burger with the benefits of consuming a variety of vegetables and legumes. This recipe is not only visually appealing but also packed with flavor and nutrients, making it an ideal choice for any meal of the day.
Ingredients:
- 1 tsp rapeseed oil
- 1 shallot, chopped very small
- 1 garlic clove, crushed
- 213g can peaches in juice, drained
- 1 tsp brown sugar
- 1 tbsp cider vinegar
- 1 tsp salt
- 1 tsp soy sauce
- ¼ tsp cinnamon
- ½ tsp mild curry powder
- 1 tbsp dried porcini mushrooms
- 1 tbsp oil
- 200g button mushrooms, chopped small
- 215g can butter beans, drained
- 1 garlic clove, crushed
- 2 ciabatta rolls
- 150g cherry tomatoes, halved
- 1 tsp capers
- Small bunch basil, chopped
- 6 sundried tomatoes in oil, chopped plus 1 tbsp of the oil
- 1 avocado, sliced
- Juice of ½ lemon
- A few chives, chopped
- Handful pea shoots
- 50g mature cheddar cheese, sliced
Preparation:
Step 1:
Begin by making the peach ketchup. In a small saucepan, heat the rapeseed oil over medium-high heat. Add the chopped shallot and sauté for 4-5 minutes or until it starts to soften and sizzle.
Step 2:
Add the drained peaches, brown sugar, cider vinegar, salt, soy sauce, cinnamon, and curry powder to the saucepan. Bring the mixture to a simmer, then remove it from the heat. Allow it to cool briefly before transferring it to a food processor. Blitz until smooth, then return the mixture to the saucepan and bring it back to a boil. Reduce the heat and simmer for 3-4 minutes until thickened. Remove from heat and set aside.
Step 3:
For the burger patties, place the dried porcini mushrooms in a small bowl and cover them with 1 tablespoon of boiling water. Allow them to steep until soft. Meanwhile, in another saucepan, heat 1 teaspoon of oil and cook the chopped button mushrooms until they are soft and all the liquid has evaporated.
Step 4:
Chop the soaked porcini mushrooms and add them to the pan with the button mushrooms. Stir in the drained butter beans. Remove from the heat and use a potato masher to mash everything together until the butter beans are completely broken down and mixed with the mushrooms. Transfer the mixture to a bowl, add the crushed garlic clove, and season generously with salt and pepper.
Step 5:
Once the mixture is cool enough to handle, shape it into two large burger patties and place them on a plate. Preheat your oven to 180°C (160°C fan/gas mark 4). Cut each ciabatta roll in half horizontally and carefully remove some of the bread from the bottom half to create space for the salad. Tear the removed bread into small pieces and place them on a baking tray with the ciabatta halves. Bake for 5-6 minutes until warmed through and slightly drier.
COOKING Rating:
⭐️⭐️⭐️⭐️⭐️ (5/5) – This recipe is easy to follow and yields a deliciously satisfying meal that is both healthy and flavorful.
Serving Suggestions:
Serve the 5-A-Day Burger immediately after assembling, with extra peach ketchup on the side for dipping. Pair it with a side salad or sweet potato fries for a complete meal.
Tips:
- Feel free to customize the toppings on your burger. Add slices of pickles or a dollop of yogurt for an extra burst of flavor.
- If you want a spicier kick, consider adding some chili flakes or a dash of hot sauce to the peach ketchup.
- This recipe can easily be doubled or halved depending on the number of servings required.
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Nutritional Information:
- Calories: 480
- Protein: 18g
- Sodium: 700mg
Conclusion
The 5-A-Day Burger is a fantastic way to enjoy a classic dish while ensuring you meet your daily vegetable intake. With its vibrant colors, rich flavors, and satisfying textures, it’s a meal that everyone will love. Not only is it a treat for your taste buds, but it also aligns with a healthy lifestyle. Whether you’re feeding a family or hosting friends, this burger will impress and nourish.
Questions and Answers about this recipe:
Q1: Can I use fresh peaches instead of canned?
A1: Yes, you can use fresh peaches! Just ensure they are ripe and sweet. You may need to adjust the sugar in the recipe based on their sweetness.
Q2: What can I substitute for butter beans?
A2: If you can’t find butter beans, you can substitute them with cannellini beans or chickpeas for a similar texture and flavor.
Q3: How do I store leftovers?
A3: Store any leftover patties and peach ketchup in airtight containers in the refrigerator for up to 3 days. Reheat the patties in a pan or oven before serving.
Q4: Is this recipe suitable for vegans?
A4: Yes, this recipe is entirely plant-based, making it suitable for vegans. Just ensure the cheese is dairy-free if you choose to include it.
Q5: Can I grill the burgers instead of frying them?
A5: Absolutely! Grilling the burgers will add a lovely smoky flavor. Just be careful when flipping them to prevent them from breaking apart.
