133 calories per burger

These burgers are a great standby. Quick to prepare and cook.

MAKES 4 BURGERS • PREP 5m • COOK 8m

1 × 400g can cannellini beans, rinsed and drained (259 cals)

1 tbsp tomato puree (30 cals)

50g wholemeal breadcrumbs (109 cals)

4 spring onions, trimmed and chopped (20 cals)

1 garlic clove, peeled and crushed (4 cals)

1 tsp chilli flakes

salt and freshly ground black pepper

4 tsp sunflower oil (1 tsp per burger) (108 cals)

• Use a potato masher to thoroughly mash the beans. Add the tomato puree, breadcrumbs, spring onions and crushed garlic. Add the chilli flakes and a little salt and pepper. Mix well.

• Divide the mixture into 4 portions and form into balls. Place on a baking tray or plate. Squeeze the ball down with the palm of your hand to form a burger. The burgers can be chilled at this stage and will keep refrigerated for 2 days.

• When you are ready to cook the burgers, heat the oil in a frying pan over a medium heat. Add the burgers to the pan and cook for 3-4 minutes on each side until golden. Serve hot.

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