For a tasty and nutritious meal the kids will love, try these vegan burgers from Annabel Karmel’s new book, Real Food Kids Will Love. Whether you’re raising your children meat-free or want to try and switch up your family’s diet, this recipe is sure to please everyone
- 2 medium carrots, grated
- 1 medium courgette, grated
- 50g chestnut mushrooms, finely chopped
- 1/2 tsp dried oregano
- 1tbsp chopped fresh flat-leaf parsley leaves
- Pinch of cayenne pepper
- 1tbsp tomato ketchup
- 1/2 tbsp soy sauce
- 150g fresh brown breadcrumbs
- 1tbsp chia seeds or 1tsp egg substitute powder
- 2tbsp sunflower oil
- Salt and pepper
- 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, tomato ketchup, soy sauce and 100g 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. Leave for 5 minutes until thickened.
- Add the mixture to the vegetables in the bowl. 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. Fry the burgers in batches for 2–3 minutes on each side until golden and crisp. Serve with soup or salad.
TIP: 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.