Beet Burger

Want to make juicy, hearty, and flavorful veggie burgers at home to satisfy your cravings? In this vegan healthy beet burger recipe, you will learn how to make it easily at home. 

Everyone loves to have burgers, and this recipe will definitely surprise them. When cooked, this beet burger looks like a meat burger, but they are way more healthy! 

The juicy and crunchy texture with lots of nutritional ingredients punch is worth trying. When the burger cravings strike, you can have this in your dinner or lunch beside some beet fries. 

Beet Nutrition

Beets are the healthiest option to add on your regular diet as it is sweet and bulbous that most people love to eat. One cup of beet has 58 calories, 13g of carbohydrates, 3.8g of fiber, 3.8g, 2.2g of protein, 9.2g of sugar, and 0.2g of fat. Beets are an excellent source of betaine, antioxidants, vitamin C, fiber, manganese, vitamin B2, folate, and potassium. 

Researchers have shown that having beets can help you to improve your health. Here is how, 

• Beets have fiber which is essential for digestion, blood cholesterol control, maintains a healthy weight, and prevents cancer. 
• They have antioxidants and anti-inflammatory properties, protecting from cell damage, reducing pain, and improving mood. 
• Beets can promote the growth of good bacteria that can improve the digestive system and reduce constipation.  
• They also are packed with minerals and low-calorie contents, which is beneficial to weight loss as it can reduce hunger.  
• Beets contain nitrates, which help increase the brain’s blood flow, improves cognitive function, and reduces dementia risk. 

Black Beans Nutrition

Black beans are known as legumes which are high in protein and fiber content. It has been a staple food of North American diets for more than 7,000 years. It is also known as turtle beans that have a hard shell-like structure; they are edible seeds of the plant. These black beans have a smooth, satisfying look with a mild sweet flavor.  

It provides a good nutritional profile that is incredibly healthy. Antioxidants, protein, fiber, carbohydrates, and minerals in black beans make them a nutritional powerhouse. A diet rich in beans will reduce the risk of several medical issues and help your body to operate calories more effectively. 

• Like other foods that are high in carbohydrates, black beans do not cause any blood sugar spike naturally.
• It has all the healthy vitamins like iron, phosphorus, magnesium, manganese, calcium, copper, and zinc, which are helpful to build and maintain bone structure and strength. 
• Black beans are rich in starch which is good for digestion. 
• Black beans can lower the bad cholesterol level in the blood, reducing the risk of heart diseases. 
• Researchers have found that a diet enriched with beans can prevent cancer cells of certain cancers like stomach, kidney, and colon.
• Dietary fiber is commonly known as an essential factor in weight loss. Beans have a high amount of fiber, keeping you fuller for a long time and lowering the chances of calorie intake. 

How to cook veggie burgers?

There are various methods that you can use to cook your beet burger. Here are my favorites:

Fried beet burger:

1. Heat enough oil covering half of the skillet over the medium temperature in a large skillet or pan.
2. When the oil is hot, put the patties in the pan.
3. Cook them at a low and slow temperature to get a good texture.
4. Cook for 3 to 5 minutes or until you see both sides golden brown texture and hold together well.  

Smoky Beet Burgers:

To grill the beet burger, preheat the charcoal or gas grill with a greased or oily grill rack at 350 degrees F. Put the patties on the rack and start grilling for 6 to 8 minutes or until both sides are perfectly done. You can top the patties with vegan cheese slices during the last minute of cooking to make it juicier.  

Make-Ahead Beet Burgers:

After preparing the patties, fully form the burger patties and store them in a separate air-tight container. Keep each patty with a piece of parchment or wax paper to avoid sticking them together. You can keep this in the refrigerator fresh for up to 3 days. 

Beet Burger Recipe

• Beets
• Olive oil
• Black beans
• Onion
• Garlic
• Parsley
• Cumin
• Oregano
• Thyme
• Oat flour
• Walnuts
• Bragg’s Liquid Aminos
• Flaxseeds
• Nutritional yeast flakes
• Cayenne pepper
• Rolled oats
• Salt

How to make a beet burger?

1. Preheat oven to 400℉. Set a baking sheet with parchment paper. 
2. Put the beets to boil in the water in a medium pot over medium heat until the beets are tender, about 15-20 minutes.
3. Place the cooked beets into a food processor with the black beans. Process just enough to combine fully. Take them to a bowl and keep them aside.

1. Start heating the olive oil in a pan or large skillet at medium temperature. Add onion and cook for 2 minutes until onion is soft. Add garlic, stir continuously, and cook for 30 seconds.
2. Mix the beet and black bean mixture with parsley, cumin, oregano, thyme, oat flour, walnuts, liquid aminos, yeast flakes, cayenne pepper, rolled oats, and salt.
3. Shape into burgers by dividing the burger batter equally. I got about eight burgers and placed them on a baking sheet in a single layer. 
4. Bake for 40 minutes, turning the burgers over halfway. Make sure they are slightly brown on equal sides.  

Tips and tricks for making this beet burger recipe:

• The patty mixture will be very sticky, holding you from making a round form of a patty. So, wet your hands with water or oil to form the patties, and it will prevent them from sticking. 
• Leftover burgers will go firm overnight, so I love to eat freshly made burgers. However, if you want a nice firm bite on your burger, then you will enjoy that more!  

More Vegan Sandwiches:

Black Bean Burgers

Vegan BLT Sandwich

BBQ Jackfruit Sandwiches

Black Bean Quinoa Burger

Chickpea Salad Sandwich

Vegan Egg Salad Sandwich

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