Vegan Beet Burger Recipe
Hello & Happy Thursday!!
Before I was even plant based (ages ago) I LOVED to explore the world of veggie burgers anywhere and everywhere. What’s great about veggie burgers?! Everyone has their own approach to perfecting the veggie burger!! Today recipes have evolved to become inventive, innovative, and offer intricate flavors.
With that being said, I wanted to explore other veggie burger options besides your typical run of the mill recipes that are comprised of mostly beans & sweet potatoes and generally are bland. While brainstorming I realized one veggie I always pass on for whatever reason is… beets. Whether it was the dirt flavor it exuded in fresh green juice or its absence in the majority or recipes, I was just never a huge fan.
Today though, I LOVE beets. They are full of nutrients and so versatile! Whether you whip up a burger, a big bowl of soup, make beet chips, or even some easy peasy hummus, beets add both color, texture, and flavor to your plain jane dishes.
If you’re looking to increase your plant based intake, or simply LOVE a good veggie burger that’s chock full of nutrients and not just carbs, this one will knock your socks of.. promise.
Fun Facts About Beets
1. Beets are nature’s Viagra
Seriously. One of the first known uses of beets was by the ancient Romans, who used them medicinally as an aphrodisiac. And that’s not just urban legend – science backs it up. Beets contain high amounts of boron, which is directly related to the production of human sex hormones.
2. Beets are high in many vitamins and minerals
Potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; folic acid. These are but a few of the many nutrients, vitamins and minerals that can be found in beets and beet greens. Beets are particularly beneficial to women whom are pregnant, as the vitamin B and iron are very beneficial to new growth cells during pregnancy and replenishing iron in the woman’s body.
3. Beets cleanse the body
They are a wonderful tonic for the liver, works as a purifier for the blood, and can prevent various forms of cancer. Nuff said, right? Tastes good and prevents cancer? Sign me up!
4. Beets help your mental health
Beets contain betaine, the same substance that is used in certain treatments of depression. It also contains trytophan, which relaxes the mind and creates a sense of well-being, similar to chocolate. Beets can also lower your blood pressure. So if you’re already steamed about not eating beets, you can get a two-fer by diving into them right away.
5. Beets are used as a stomach acid tester
How in the world does that work? Glad you asked. If you are eating a lot of beets or beet juice, and your pee turns pink, guess what? You have low stomach acid. Pee still clear? Ratchet it up and get juicing (use the greens too)! Nutritionists use beets and beet juice to test stomach acid levels, so stay ahead of the curve by adding beets to your diet now.
6. Beets are a high source of energy
At the same time they are low in calories and high in sugar (although the sugar is released into your system gradually, as opposed to chocolate). Very few foods found in the natural world are as beneficial as beets in this regard.
Yields 2-4 burgers
25 minPrep Time
20 minCook Time
45 minTotal Time
- - 1 cup cooked quinoa
- - 1 large red onion
- - 2 cloves garlic minced
- - 1 tbps vinegar (optional)
- - 1 1/2 tsp sea salt as desired
- - 1 small package mushrooms (sliced) (white or portobello)
- - 1 can black beans- rinsed
- - 3 beets (peeled, roasted, sliced)
- - 2 tsp cumin
- - 2 tsp chili powder
- - 2 tsp paprika
- - 4 dates
- - 1 tbsp parsley
- - 1 cup oats
- - top with red onion, leaf lettuce,avocado, spicy mayo
- 1 cup Vegan Follow Your Heart Mayo
- 2 tbsp adobo sauce
- 1 adobo pepper, minced
- 1/2 tsp spanish spice blend
- Preheat the oven to 375. Cook quinoa in advance or simply throw in a pot of boiling water and cook til the little tails are prominent. Wash, peel, and cut beets into sections. Wrap in aluminum foil, top with olive oil, place in oven. Bake for 30-45mins until fork tender.
- In a pan over medium heat cook minced garlic with olive oil for a few minutes until fragrant, add diced onion, cook til clear, add chopped mushrooms, seasonings and add a few drops of vinegar. Cook for an additional 5-7minutes. Place black beans in a strainer, rinse then place in bowl with quinoa, add the mushrooms, onions, and garlic to the mix.
- Put oats into the food processor and pulse until a flour, set aside. Once the beets are soft, remove from oven, let cool, then place in a food processor. Pulse a few times, don't over process, texture is good. Add 4 soft dates to the food processor with the beets to give the burgers a hint of sweetness. Once processed add to the bowl with everything else and and mix together with hands. Add the oats in increments, and press the ingredients into patties and place on a baking sheet to bake for 15-20 on 350 or wrap in plastic wrap and store in the fridge for a few days or store in the freezer for a few months.
- Mayo: Throw everything together and combine
- The thicker the beet burger the longer you need to cook. If you would like to make more of a binder you can incorporate nuts or a flax egg. - Beets don't have to be peeled, once steamed the skin slips off - If you don't want to use quinoa you can use brown rice