Make bean and beet burgers that are hearty and flavorful, because this healthy vegan recipe is perfect for weeknight meals and grilling.
Ingredients (Serves 4–5 patties)
- 1 cup cooked beans (black beans or kidney beans), drained
- 1 medium beet, cooked and grated
- ½ cup rolled oats or breadcrumbs
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp smoked paprika
- ½ tsp cumin
- Salt and black pepper, to taste
- 1 tbsp flaxseed mixed with 3 tbsp water (flax egg)
Instructions
- Prepare the mixture: First, mash the beans in a bowl until mostly smooth.
- Combine ingredients: Next, add grated beet, oats, onion, garlic, spices, and flax egg. Then, mix well.
- Shape patties: After that, form the mixture into burger patties.
- Cook: Meanwhile, heat oil in a pan. Cook patties for 4–5 minutes per side until crisp.
- Serve: Finally, serve warm on buns or with salad.
Tips for Perfect Burgers
- First, squeeze excess moisture from the beet.
- Additionally, chill the mixture for 15 minutes to firm it up.
- Moreover, flip gently to keep patties intact.
- Finally, cook on medium heat for even browning.
Variations
- Gluten-Free: Use gluten-free oats.
- Spicy Version: Additionally, add chili flakes or hot sauce.
- Herb Boost: Furthermore, mix in parsley or cilantro.
- Oven-Baked: Also, bake at 200°C (400°F) for 25 minutes, flipping once.
Health Benefits
- Since beans are rich in protein, they help keep you full.
- Additionally, beets support heart health and stamina.
- Moreover, these burgers are high in fiber and low in saturated fat.
- Therefore, they are ideal for plant-based diets.
Nutrition Facts (Approximate Per Patty)
- Calories: 190 kcal
- Protein: 8 g
- Carbohydrates: 28 g
- Dietary Fiber: 7 g
- Fat: 6 g
- Saturated Fat: 0.8 g
- Sodium: 290 mg
Kid-Friendly Version
- First, reduce spices for a milder flavor.
- Additionally, make smaller slider-sized patties.
- Moreover, serve with ketchup or dairy-free cheese.
- Finally, pair with baked fries or fruit.
