First posted: Mar 3, 2014
Beef and Feta Banting Burgers
If you’re frantically in search of more #banting recipe ideas, this one’s a gem. And if you’ve been living under a rock and have no idea what I’m talking about, banting is, in a nutshell, following a diet of eating meals that are basically Low Carb High Fat (LCHF), and avoiding sugar and processed foods, and it’s taken South Africa by storm. You can read more about the whole story and what you should and shouldn’t be eating if you’re following the plan here.
So, here’s a way to make sure that your burgers proudly maintain their braai-side hero status, while being low-carb but still packed full of flavour.
If you’re only serving 2, I suggest you make the full recipe anyway and freeze some of the uncooked patties for next time – I’m pretty sure there will be a next time 🙂
Also, this recipe works just as well with lamb, ostrich and chicken mince. And even salmon. And of course you can mix up the toppings and for the meaty ones include other drool-worthy ingredients such as bacon, grilled pineapple or a spicy tomato relish. For either meat or fish, other delicious toppings include fried egg, home made mustard mayonnaise, and of course cheese (!).
In this case, the avocado brings with it not just a gorgeous creaminess, but also the smugness of being classed as one of ‘the world’s healthiest foods’. They have a string of accolades to their name, such as being packed full of monounsaturated fat (good fat, up to 14% in fact) and lots of good cholesterol, and in some cases have been known to actually aid in lowering cholesterol. They have about 35% more potassium than bananas, are rich in folic acid and vitamins K, B6, C and E. They’re also good for stabilizing blood sugars.
Ingredients
Cooks in: Serves:2
For the beef patties- 500g beef mince
- 1/2 onion finely chopped or grated
- 1 clove garlic, finely chopped
- 75g feta, roughly crumbled
- 1 egg, lightly beaten
- Handful chopped fresh mint and basil
- 1 tsp dried chilli flakes (optional)
- 1 tsp freshly ground black pepper
- 1/2 tsp salt
- 1/2 onion, finely chopped
- 1 Tbsp olive oil
- 2 cups grated courgettes
- 1 Tbsp chopped fresh mint
- 1 egg, lightly beaten
- 75g goats cheese or cheddar, crumbled or grated
- Pinch of salt and freshly ground black pepper
- 1-2 ripe avocados
- Zest and juice of 1 lime or 1/2 lemon
- 1-2 Tbsp chopped fresh parsley or basil
- Salt and freshly ground black pepper to taste
- 1 Tbsp olive oil
- Mix the ingredients together and mash roughly with a fork.
What to do
For the beef patties 2. Make the avocado topping by roughly mashing the avocado with a fork and adding the remaining ingredients. For the rostis 2. Meanwhile, mix together the courgette ingredients, then leave to drain over a sieve for a few minutes, and gently squeeze out any excess juice. 3. Roll the mixture into palm-sized balls and then flatten gently until they are at least the same size as the beef patties, if not slightly wider in diameter. 4. Fry in 1-2 Tbsp olive oil for 2-3 minutes on each side or until golden and cooked through. They are careful as they have no flour to bind them together, so take care when frying and turning. Drain on kitchen paper and then assemble the burgers and eat immediately. I don't usually do a burger top, just sit the patty on a rosti and dollop the avocado on top and enjoy.
1. Mix all of the ingredients together, divide into palm-sized balls, flatten gently and then place on a plate in the fridge to firm up for about 30 minutes if you have the time.
1. Heat a frying pan over medium heat, add 1 Tbsp olive oil and soften the onions for 5 minutes. Remove and set aside.
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