recipe of bean and beet burgers.

Instructions: How to Make Bean and Beet Burgers

1. Prepare the Beets and Beans

Start by peeling and grating the beet using a box grater or food processor. If you prefer, you can use pre-cooked beets. Place the grated beets in a clean kitchen towel and squeeze out excess moisture.

In a separate bowl, mash the cooked beans with a fork or potato masher until mostly smooth with a few chunky bits remaining. You want the mixture to have some texture, so don’t over-mash it.

2. Combine Ingredients

In a large mixing bowl, combine the mashed beans, grated beets, and the rest of the ingredients: onion, garlic, breadcrumbs, flaxseed, soy sauce, smoked paprika, cumin, and fresh parsley (if using). Season the mixture with salt and pepper to taste. Mix everything together until well combined. The mixture should be firm enough to form patties. If it’s too wet, add more breadcrumbs; if too dry, add a little water or vegetable broth to reach the desired consistency.

3. Form the Patties

Take small portions of the mixture and shape them into burgers or patties, about 1/2-inch thick. You can make them as big or small as you like, but make sure they are uniform in size so they cook evenly. If you prefer, you can use a burger press to make the patties more uniform.

4. Cook the Burgers

Heat a little olive oil in a skillet or frying pan over medium heat. Once hot, carefully place the patties in the pan. Cook the burgers for 4-5 minutes per side, or until they’re golden brown and crispy on the outside and heated through. If you’re grilling, you can cook the patties on medium heat for a similar amount of time.

Pro tip: If you want a crispy texture, lightly press down on the patties while cooking to help them form a crispy crust.

5. Serve and Enjoy

Once the burgers are cooked, remove them from the pan and let them cool slightly before serving. You can serve the bean and beet burgers in a burger bun with your favorite toppings such as lettuce, tomatoes, pickles, onions, or a dollop of guacamole or sriracha mayo. If you prefer a low-carb option, wrap the patties in lettuce or serve them with a side salad.

Tips for the Best Bean and Beet Burgers

1. Use a Variety of Beans: While black beans are most commonly used, you can experiment with kidney beans, chickpeas, or even white beans to vary the flavor and texture of your burgers.
2. Customize the Spices: Feel free to experiment with different spices to suit your preferences. You can add chili powder for heat, oregano for a Mediterranean flavor, or even turmeric for a golden color.
3. Make Ahead and Freeze: These burgers freeze beautifully! Simply shape the patties, then wrap them in wax paper or plastic wrap and store them in a freezer-safe bag. They can be frozen for up to 3 months. To cook, thaw in the fridge overnight and follow the cooking instructions.
4. Grill Option: If you’re grilling, be gentle when flipping the patties, as the combination of beets and beans can make them a bit more delicate than regular meat patties. You can also refrigerate the patties for 30 minutes before grilling to help them firm up.
5. Add Toppings: While these burgers are delicious on their own, you can elevate the flavor with tasty toppings. Try adding avocado, cheese, sautéed mushrooms, or a tangy sauce like tzatziki for added freshness and creaminess.

Health Benefits of Bean and Beet Burgers

• Rich in Protein and Fiber: The beans provide plant-based protein and fiber, which help keep you full and satisfied for longer.
• Packed with Nutrients: Beets are a fantastic source of vitamins, minerals, and antioxidants. They support heart health, improve digestion, and can even enhance athletic performance by increasing blood flow and oxygen delivery.
• Low in Fat: These burgers are naturally low in fat, making them a great option for those looking for a heart-healthy meal.
• Full of Flavor: The combination of earthy beets, savory beans, and spices makes these burgers incredibly flavorful, even without meat.

Conclusion

Bean and Beet Burgers are a delicious, nutritious, and eco-friendly alternative to traditional meat burgers. The combination of beans and beets creates a hearty patty that’s perfect for anyone seeking a plant-based meal or simply looking to enjoy a lighter, healthier burger. These burgers are quick and easy to make, and you can customize them with your favorite spices and toppings. Whether you’re grilling, frying, or serving them with a side salad, this recipe is sure to become a regular in your weekly meal rotation. Try making these veggie burgers today and enjoy the vibrant flavors and health benefits they bring!