The Swedish smörgås is an open sandwich, so if you’re watching your carbohydrate intake (perhaps you’re diabetic) then it’s just half the bread you’d normally expect to have with a burger!  Capers lend themselves really well to the deep earthy taste of beef, and with the cornichons give the burger a delicious kick of flavour bringing out the best of everything.  Nutritionists are encouraging us to eat lots of vegetables and what better way to do that than with this rainbow salad of vegetables.

HECK Beef Burger Smörgås with Tartare Sauce and Rainbow Salad

Serves 4


Preparation time 15 mins / Cooking time 15 mins

4 HECK beef burgers

1 tbsp capers

1 tbsp chopped cornichons

1 tbsp parsley chopped

1 tbsp chives chopped

40 ml low-fat mayo

40 ml fromage frais

2 large rectangular Rye bread slices (cut each in half to give 4 squares)

2 large carrots

1 large courgette

200gm fresh baby spinach

125gm cooked beetroot

2 tomatoes

1 tbsp Olive oil

1 tsp soy sauce

Sunflower seeds


To make the tartare sauce, mix the capers (keep them whole so you get a good chunky sauce), cornichons, parsley (you can use flat leaf or curly), chives, mayo and fromage frais. Set to one side to allow the flavours to develop while you prepare the remaining parts of the dish.


Using a spiralizer or grater, shred the carrot, courgette and beetroot.  Toss together with the baby spinach leaves and dress just before serving with the olive oil & soy sauce plus sunflower seeds.  If you are preparing the salad in advance, you might want to keep the beetroot separate so it doesn’t turn the whole salad red!


Grill the burgers under a medium heat for 6-8 minutes each side.  Thickly slice the tomatoes removing the central core, and grill for the last couple of minutes while the burgers are cooking.  To assemble, cover the rye bread slice with sliced tomatoes, top with the burger and a good dollop of tartare sauce and serve the salad on the side.  You could substitute sliced avocado or sliced beetroot in place of the tomato if you fancy a change.

Nutritional Info

Serving Size: 343.25g

Amount Per Serving

Calories: 464kcal

Total Fat: 23.50g

Saturates: 7.78g

Sugars: 8.08g

Salt: 2.80g

Protein: 37.62g

Carbs: 23.66g

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