-
Spray a non-stick frying pan with a little 1-cal cooking spray. Add the onion and spring onions, season with salt and pepper and fry over a low heat for about 5 minutes, until softened but not coloured
-
Add the garlic, chilli and Cajun spice, then fry for 2–3 minutes. Tip into a bowl, add the beans and roughly mash
-
Leave to cool slightly, then add the egg, breadcrumbs, coriander and lime juice. Season well, then mix to combine. Gently stir in the crumbled feta
-
Wet your hands lightly, then shape the mixture into 4 large patties. Chill in the fridge for 20 minutes to firm up
-
Preheat the grill to medium. Spray a little more cooking spray in a grillproof frying pan and heat over a medium heat. Add the burgers and fry for 3–4 minutes on each side, until golden brown. Top each burger with a slice of halloumi, then cook under the grill for 3–4 minutes, until the cheese is bubbling and melted
-
Serve in toasted buns topped with guacamole, rocket leaves and sliced tomatoes, if desired
How to freeze:
-
Place the uncooked burgers on a baking sheet lined with non-stick baking paper
-
Freeze until they are solid, then pack into a freezer-proof plastic container and freeze for up to 3 months
-
You can cook the burgers from frozen; preheat the oven to 200˚C/400˚F/Gas mark 6 and preheat a baking sheet. Place the burgers on the hot baking sheet and spray with 1-cal cooking spray on both sides
-
Cover loosely with foil and bake for 30 minutes, turning halfway through
-
Preheat the grill to medium. Remove the foil, cover each burger with a slice of cheese and grill for 3–4 minutes, until the cheese is melted and bubbling
Ingredients
- Calories per serving: 244 with halloumi; 459 with burger bun, halloumi, guacamole and salad
- 1-cal cooking spray
- ½ red onion, peeled and finely chopped 19 cals
- 4 spring onions, finely sliced 6 cals
- 2 cloves garlic, finely chopped 8 cals
- 1 large red chilli, deseeded and finely chopped 5–10 cals
- 2 tsp Mexican or Cajun spice mix 10 cals
- 1½ x 400g tins mixed beans, drained and rinsed 360 cals
- 1 egg, beaten 78 cals
- 50g fresh breadcrumbs 134 cals
- 2 tbsp chopped fresh coriander leaves 10 cals
- juice of ½ lime 6 cals
- 75g low-fat feta cheese, crumbled 135 cals
- 80g reduced-fat halloumi cheese 204 cals
- salt and pepper
- optional extras per burger
- 1 toasted seeded granary burger bun 180 cals per bun
- 1 tbsp low-fat guacamole 17 cals
- 10g rocket leaves 2 cals
- 1 tomato, sliced 16 cals
