SPICED BURGERS WITH INDIAN BEETROOT SALAD

Ready in 50 minutes

INGREDIENTS

SERVES 4

.2kg raw beetroot, peeled and cut into small chunks (see tip)

Low-calorie cooking spray

2 tsp black mustard seeds

2 tsp nigella seeds

3 tsp cumin seeds

5 tomatoes, deseeded, 3 roughly chopped and 2 diced

Grated zest and juice of 1 lime

A small pack fresh coriander, a few sprigs reserved, the rest roughly chopped

1-2 red chillies (to taste), deseeded and finely chopped

500g lean beef mince (5% fat or less)

1 medium onion, finely chopped

Boiled rice, to serve

1 tbsp ground coriander

Method

Preheat your oven to 220°C/fan 200°C/ gas 7 and light your barbecue for direct high heat.

First make the beetroot salad. Put the beetroot in a non-stick roasting tin, spray with low-calorie cooking spray and season lightly. Cover the tin with foil and roast for 30 minutes or until tender.

Meanwhile, place a small non-stick frying pan over a high heat. Add the mustard seeds, nigella seeds and 2 tsp cumin seeds and shake for a few seconds, until they start to colour slightly. Tip the seeds into a mixing bowl along with the chopped tomatoes, lime zest, lime juice, chopped coriander, half of the chillies and some seasoning and toss well. Add the beetroot when it’s ready, then cover and set aside until you’re ready to eat.

To make the burgers, put the beef, onion, diced tomatoes, ground coriander and remaining chillies in a bowl, then crush the rest of the cumin seeds and add these too. Add a big pinch of salt and some freshly ground black pepper and mix well. Divide the mixture into 4 portions and shape into burger patties.

Spray the burgers with low-calorie cooking spray and cook over direct high heat on the barbecue for 4-5 minutes on each side or until they’re done to your liking. Serve with the salad, rice and coriander sprigs.

The indoor option

Cook the burgers on a non-stick griddle pan or frying pan over a medium-high heat for 4-5 minutes on each side or until cooked.