Mediterranean beefburgers with red-hot tomato salsa
Sun-dried tomatoes, garlic and herbs create a Mediterranean flavour, and a fresh chili and tomato salsa adds extra zing. Making your own burgers is so worthwhile, as they’re much lower in fat than most pre-made burgers, and you can flavour them as you please.
500 grams (1 lb) lean ground beef
1⁄4 cup whole wheat breadcrumbs
2 garlic cloves, crushed
1⁄4 cup sun-dried tomatoes in oil, drained and finely chopped
2 tablespoons chopped cilantro
4 burger buns
50 grams (2 oz) arugula
Tomato salsa
250 grams (1⁄2 lb) vine-ripened tomatoes, finely diced
1 red pepper, deseeded and finely diced
1⁄2 mild green chili pepper, deseeded and finely chopped
1 red chili pepper, deseeded and finely chopped
2 teaspoons balsamic vinegar
1 tablespoon snipped fresh chives
1 tablespoon chopped cilantro
1.Preheat a barbecue or cast-iron grill pan to medium. Place the ground beef, breadcrumbs, garlic, sun-dried tomatoes and cilantro in a large bowl and use your hands to mix the ingredients together thoroughly.
2.Divide the mixture equally into four and shape into patties, about 10 cm across and a similar size to the buns.
3.Brush the grill rack or grill tray lightly with oil and cook the patties for 3–4 minutes on each side, until browned on the outside and cooked through.
4.To make the salsa, mix together all the ingredients in a bowl. Season to taste. You can chop all the salsa ingredients together in the food processor to save time — just use the pulse button to get the right consistency.
5.Split the buns in half and pop onto the barbecue rack or grill pan to toast lightly. Place a few arugula leaves on each base, top with a patty and add a spoonful of salsa, then replace the tops. Serve immediately.
Cook’s tip• Make the patties in advance. Cover with plastic wrap and refrigerate for up to 2 days, or freeze for up to 1 month. Thaw before cooking. The salsa can be made the day before and stored in the refrigerator, covered with plastic wrap.
Serves 4
Preparation time 15 minutes
Cooking time 10 minutes
Each serving
34 g protein • 12 g fat of which 4 g saturates • 42 g carbohydrate • 5.5 g fibre • 428 Calories
