Beet and Black Bean Burgers
In short: Ruby-red burgers of grated beet, black beans, oats and sunflower seeds, baked until firm and served in buns with lettuce, tomato and mayo. It takes about 1 h 5 min in total and makes 6 servings.
- Prep
- 30 min
- Cook
- 35 min
- Resting
- 20 min
- Total
- 1 h 5 min
- Servings
- 6
- Difficulty
- Medium
- Calories
- 500 kcal
Grated beet gives these burgers a deep red color and a gentle earthy sweetness, while black beans and oats provide the structure. Sunflower seeds add a nutty chew. The beet is cooked briefly with onion first so its moisture does not make the patties soft. They bake on a tray, freeze well and taste better the next day, which makes them useful for meal prep. Serve in toasted buns with mayonnaise, lettuce, tomato and pickles.
Instructions
- Stir the flaxseed and water together and leave for 5 minutes. Heat the oven to 200°C (400°F) and line a baking sheet with parchment.
- Heat 1 tablespoon of the oil in a skillet and cook the onion and grated beet for 8 to 10 minutes, stirring often, until the beet is tender and the moisture has cooked off. Add the garlic for 1 minute and cool for 5 minutes.
- In a large bowl, mash half of the black beans with a fork. Add the remaining whole beans, the beet mixture, oats, sunflower seeds, tomato paste, soy sauce, paprika, cumin, salt and flax mixture.
- Mix well. It should hold together when squeezed. Add a spoonful of oat flour if sticky. Chill the mixture for 20 minutes.
- Shape the mixture into 6 patties about 2 cm (3/4 inch) thick and place them on the tray. Brush the tops with half of the remaining oil.
- Bake for 15 minutes, flip carefully, brush with the last of the oil and bake for 12 to 15 minutes more, until firm and slightly crisp.
- Rest for 5 minutes, then serve in toasted buns with mayonnaise, lettuce, tomato and pickles.
Tips
- Cooking the beet briefly is important. Raw grated beet releases water as it bakes and makes the patties soft and crumbly.
- Wear gloves when grating and shaping beets if you do not want pink hands. The color also stains cutting boards and light towels.
Questions and answers
Can I use cooked beets?
Yes. Use 300 g (10 oz) of cooked, peeled beets, grated and squeezed dry, and skip the pan-cooking step. Vacuum-packed beets without vinegar work well.
How do I freeze beet burgers?
Freeze baked, cooled patties with parchment between them for up to 3 months. Reheat from frozen at 200°C (400°F) for 15 to 20 minutes.
Do the burgers taste strongly of beet?
No, the flavor is mild and slightly sweet. Smoked paprika, cumin and tomato paste balance the earthiness of the beet.
How long does it take to make Beet and Black Bean Burgers?
About 1 h 5 min in total: 30 min of preparation and 35 min of cooking.
How many calories are in Beet and Black Bean Burgers?
About 500 kcal per serving, with 14 g of protein, 64 g of carbohydrates and 21 g of fat. These values are estimates.
Nutrition per serving
| Calories | 500 kcal |
|---|---|
| Protein | 14 g |
| Carbohydrates | 64 g |
| Fat | 21 g |
| Fiber | 12 g |
| Sugar | 14 g |
| Sodium | 720 mg |
Estimated values, calculated from the ingredients.
