Okay I’m back with another edition of healthy meals under R50 to keep your stomach and bank account smiling for the next little while! I’m going to do these more regularly when I’m not travelling so if you have any suggestions of what you would like to see please comment below or DM me.
Today’s recipe is is a super delicious aubergine burger that comes to exactly R50 for two people and makes about four really big burgers. I found all my ingredients at my local green grocer so they were all really affordable and I was able to buy in small quantities where necessary, because let’s be honest who needs an entire bucket of parsley sitting in their fridge?
One thing that I have to stress is because there’s no binding agent in the recipe the burger isn’t the type of burger you’ll find at Steers, it’s a little softer so make sure you buy bread rolls that are pretty sturdy to hold it all together.
While this recipe takes a little time to make it’s not intensive or hard and once the burgers and fries are in the oven you don’t need to hover around in the kitchen.
How To Make It and What You’ll Need
- 1 red onion, diced R3
- 1 14 ounce can cannellini beans R12
- 1/4 cup diced green bell pepper – R7.80
- 2 eggplants – R12
- 1/4 cup chopped fresh parsley R8
- 1/2 cup classic hummus (or your favorite flavor hummus) – R14
- Baby spinach/cucumber for optional topping – R9
- 4 firm rolls – R7
- Sweet Potato Fries (found in 1kg bag at Woolworths for R49.99, lasts about a month/ 10 meals) – R4.90
- 1 clove of garlic, crushed
- 1 teaspoon sea salt
- 1 teaspoon ground cumin
- Chilli paste/sauce
- 2 teaspoons olive oil, plus more to brush on eggplant before roasting
- Preheat the oven to 280°C
- Roast the eggplant by cutting it into 1/4-inch slices and brushing each side with olive oil
- Bake for 10 minutes on one side, then flip the slices and bake for another 5 minutes
- Once the eggplant is done and you remove it from the oven and let it cool for a few minutes
- While the eggplant is roasting, place the diced red onion and 2 teaspoons of olive oil in a skillet and cook over medium heat for 15-20 minutes, stirring often, until the onions soften
- Place the eggplant, onion, beans, bell pepper, parsley, garlic, sea salt, and cumin into a large bowl
- Add the hummus and stir
- Place the mixture into a food processor and blend everything together. It should only take about 15 seconds, don’t over process it or it will be too watery
- Use your hands to make four large patties
- Line a baking sheet with foil or oil
- Place the patties on the foil and bake for 45 minutes, turning once halfway through
- Halfway through place Sweet Potato Fries on baking sheet and cook for 20 or so minutes
- Remove burgers and fries from the oven, place on your roll will prefered toppings
- Eat!
Why It’s Good For You
EGGPLANT – The iron, calcium and other minerals in eggplant supply the essential nutrients required by the body. Eggplant also helps improve blood circulation and are high in fibre
CANNELLINI BEANS – Cannellini beans are an incredible part of a healthy diet because they provide you with a high protein and fiber content without overloading a meal with calories. They also help regulate your blood sugar levels.
HUMMUS – Chickpeas contain a significant amount of fiber and protein. Both fiber and protein have a high satiety value, meaning they can keep you feeling full for longer. Hummus can also help lower Cholesterol.
RED ONIONS – Red Onions are packed with nutrients including quercetin, allicin and chromium which can protect against cancer, fight fungi and bacteria, promote cardiovascular health, reduce high blood pressure and insulin resistance, and aid in weight loss.
SWEET POTATO – Sweet potatoes pack a powerful nutritional punch. They have got over 400% of your daily needs for vitamin A in one medium spud, as well as loads of fiber and potassium. They have got more grams of natural sugars than regular potato but more overall nutrients with fewer calories.
…what really happens when I do recipes for my blog!
I am so making this tomorrow night! YUM! Also I was checking the woolies sweet potato fries just the other day. Do they go crispy in the oven? 🙏🏻💛
They go super crispy, like kinda charred. Not like normal weird oven bake fries. I’m so obsessed with them!
Looks delish, tell me did you rest the eggplant before popping it in the oven. Iv heard some does and don’ts when using eggplant.
So I’ve heard the same, however I’ve found that this usually applies to when you’re frying it. When you bake it in the oven it kinda just does its own thing so I don’t prep mine!