1 medium courgette, grated
50g/2oz chestnut mushrooms,
finely chopped
½ tsp dried oregano
1 tbsp chopped fresh flat-leaf
parsley leaves
pinch of cayenne pepper
1 tbsp tomato ketchup
½ tbsp soy sauce
150g/5oz fresh brown
breadcrumbs
1 tbsp chia seeds or 1 tsp egg
substitute powder
2 tbsp sunflower oil
salt and pepper
soup or salad, to serve
Put the grated carrot and courgette in a clean tea towel and squeeze out the excess liquid. Transfer to a bowl and add the mushrooms, oregano, parsley, cayenne pepper, ketchup, soy sauce and 100g/3½oz of the breadcrumbs. Mix well and season with a little salt and pepper.
Put the chia seeds (if using) in a small bowl with 3 tablespoons of cold water and leave for 5 minutes until thickened. Add the mixture to the vegetables in the bowl or, if using egg substitute, mix the powder with 2 tablespoons of cold water then add it to the mixture. Shape the mixture into 8 burgers and coat each burger in the remaining breadcrumbs.
Heat the oil in a large frying pan over a medium heat and fry the burgers in batches for 2–3 minutes on each side until golden and crisp. Serve with soup or salad.
The cooked burgers can be frozen (once cooled) for up to 2 months. Defrost, then reheat in a preheated oven at 180°C/350°F/Gas 4 for about 20 minutes, or until heated through.
