There’s nothing like a delicious, homemade burger with whole grains, beans and vegetables. Since beets are a great superfood, they are a terrific ingredient. When you add in the chickpeas and brown rice, you create a tasty burger!
Filled with heart-healthy nutrition, the burger includes essential vitamins, minerals and plant compounds with beneficial medicinal properties.
You can opt to serve your burger over a bed of lettuce or on a whole grain bun with all the fixings. You’ll be surprised how fulfilling and delicious this burger is.
To Healthy Eating!
Melissa
Burger with Roasted Beets
This veggie beet burger looks and tastes delicious! The beets give the burger a juicy, red look. As a result, it's a great recipe for your heart's health.
Ingredients
- 3 1/2 -4 cups beets, roasted Peeled and chopped, once baked it will be about 1 1/2 cups
- 1 cup brown rice Cooked as directed on the stovetop
- 1 15-ounce can chickpeas Drained and rinsed
- 1 tsp fresh thyme leaves Minced
- 1 clove garlic Minced
- 1 Tbsp balsamic vinegar
- 1/2 tsp salt
- 1/4 tsp black pepper
- olive oil Optional
Tahini Dressing
- 1/4 cup tahini
- 1 clove garlic Minced, add more if you like it very garlicky as we do!
- 1/2 lemon squeezed lemon juice
- 1-1 1/2 tsp fresh thyme Mince
- 2-5 Tbsp water As needed depending how thick or thin you like it.
- pinch salt
Instructions
Beet Burgers
- Pre-heat the oven to 400 degrees F.
- Place the diced beets onto a large sheetpan. You can opt to drizzle the beets with a little bit of olive oil and season with a pinch of salt and pepper.
- Roast beets for about 40-45 minutes, until they are cooked through. Let cool for about 10 minutes.
- Cook brown rice on the stovetop as directed on package, usually 1c rice to 2c boiling water. Cook for 45 minutes. Fluff with a fork when done.
- In a food processor, add the beets, chickpeas, brown rice, thyme, balsamic vinegar, garlic, salt, and pepper. Process ingredients for about 15-30 seconds until everything is mixed together. Don't over process, you don't want a mushy paste.
- Form the mixture into patties. You will get about 6-8 depending on how big you make them.
- Place patties on a large baking sheet lined with silicon baking mats or parchment paper. Place baking sheet in the refrigerator for at least 30 minutes. This will make it easier for you to handle them when cooking.
- To cook beet burgers, place a large pan over medium heat on a non-stick pan. If you wish, you can lightly coat the pan with olive oil.
- Once the pan is hot, add the beet burgers and cook for about 3-5 minutes on each side.
Tahini Sauce
- Add all ingredients into a blender or a medium sized bowl. Mix until combined.
Notes
Melissa's Modifications:
~You can roast the beets or buy already-cooked beets.
~You can replace the brown rice with quinoa which has less carbs and more protein.
~If you are not a tahini fan, then you can omit and use other toppings such as cheese, an organic sugar-free ketchup, or a good spicy brown mustard. You can also take soaked raw cashews (1 c), lemon juice (1-2 tsp), nutritional yeast (1 Tbsp), and water for consistency to make a delicious cashew cream for the beet burger.
~Use beetroots in salads, dips or juice. The leaves can be cooked like spinach, so don't throw them out!
Nutritional Values:
Beet Burger: 1 Burger (bun not included) - 142 Calories; 1g Fat; 0 Cholesterol; 29g Carbs; 5g Protein
Tahini Sauce: 1 Tbsp - 90 Calories; 8g Fat; 4g Carbs; 3g Protein
Beetroots: 1 cup 59 calories, 0 fat, 442 potassium, 13g Carbs, 3.8g fiber, 2.2g Protein. Vitamins include vitamin C,B6, magnesium, iron. They also contain inorganic nitrates and pigments which have a number of health benefits such as helping to lower blood pressure, can improve athletic performance, anti-inflammatory properties, with increased fiber can aid in digestion, support brain health, and have anti-cancer properties.
Chickpeas: 1/2 cup - 130 calories; 1g Fat; 0 Cholesterol; 16g Carbs; 5g Fiber; 7g Protein.
Tried this recipe?Let us know how it was!
