Directions:
- Grind the whole fennel and coriander seeds with a mortar and pestle until a coarse consistency. Or, place them in a small Ziploc bag and hammer with a meat mallet, smooth side.
- In a large mixing bowl combine all ingredients in the order given.
- Mix well so that everything is evenly distributed.
- Using an ice cream scoop - or a 1/3 cup measure - roll into balls then press slightly so they resemble chubby hamburgers - 2 in diameter - 3/4 thick.
- At this stage you can freeze them as you would hamburgers.
- To cook - heat the oil in a non stick frypan and brown on both sides.
- Use the pan juice to fry up some sliced onion and make a rich onion gravy.
- Return the patties to the gravy and cook on low until no longer pink.
- Serve on top of creamy garlic mashed potatoes.
- Instead of onion gravy - I sometimes simmer them in a curry sauce made of fried onion, garlic, curry powder (authentic quality) - coconut milk and crushed tomatoes in even quantities. Serve on basmati rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 116.61 Kcal (488 kJ) | ||
| Calories from fat | 62.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.92g | 11% | |
|---|---|---|---|
| Cholesterol | 38.19mg | 13% | |
| Sodium | 60.9mg | 3% | |
| Potassium | 121.96mg | 3% | |
| Total Carbs | 3.28g | 1% | |
| Sugars | 0.92g | 4% | |
| Dietary Fiber | 0.45g | 2% | |
| Protein | 9.78g | 20% | |
| Vitamin C | 0.5mg | 1% | |
| Iron | 1mg | 6% | |
| Calcium | 16.1mg | 2% | |
| Amount Per 100 g | |||
| Calories | 164.33 Kcal (688 kJ) | ||
| Calories from fat | 87.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.75g | 11% | |
|---|---|---|---|
| Cholesterol | 53.82mg | 13% | |
| Sodium | 85.82mg | 3% | |
| Potassium | 171.88mg | 3% | |
| Total Carbs | 4.62g | 1% | |
| Sugars | 1.3g | 4% | |
| Dietary Fiber | 0.63g | 2% | |
| Protein | 13.78g | 20% | |
| Vitamin C | 0.7mg | 1% | |
| Iron | 1.5mg | 6% | |
| Calcium | 22.7mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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