In this recipe, I’m going to show you how to make beet burgers that are so fly, that you’ll get a rhythm & beat to your feet!
I’m going to keep it real with you: I was not feeling well at all, this past week. My full-time job has been very mentally demanding, and life has been throwing all sorts of challenges my way. With that being said, my immune system crapped out on me, and hence, I developed a fever. Moral of this short story? When your body is not feeling well and feeling off, LISTEN to it. Your body is your temple, so you must be kind to your shrine. Give it rest when it needs it and be intentional about nourishing yourself with healthy whole foods.
Since my body was telling me to pause and listen, I had no choice but to obey. This meant trying to determine the type of meal to prepare for my recovery dinner. To provide as many nutrients as I could, I wanted be purposeful in feeding myself whole produce foods of various colors. With that in mind, I looked at the bunch of fresh beets quietly sitting in my fridge, waiting to get devoured.
Not only do beets have a naturally beautiful velvet color, but they are also a nutritional powerhouse. These low calorie gems are rich in vitamin C, Folate, Vitamin B6, Magnesium, Potassium, Phosphorous, Magnesium and Iron. Did I mention that you can even eat the leaves and stems?! With all these vitamins and minerals, my body was surely going to be closer to healing, than ever!
After trying to figure out how to incorporate the beets, an idea came to mind: What if I turned them into burgers?!? I had seen previous recipes attempt to do the same. I like veggie burgers, and I like beets. Why not give it a shot by marrying the two?
This recipe was inspired by Jenné Claiborne’s Sweet Potato Soul rendition. Mine, however, was remixed to my personal liking. Listen, before any of you make any gagging faces or click away from this link, I urge you not to! These burgers came out tender, filling, and absolutely delicious. Even my very picky fiancé loved these! It actually did not have a very overpowering earthiness that beets can unfortunately be infamous for. The essence of the beets was complimented beautifully with the rich flavor and texture of the black beans and cumin. The oatmeal was an excellent way to bind these patties together. Rather than pan frying the patties, I personally prefer baking mine, as veggie burgers can sometimes be known to crumble in the skillet.
GIVE BEETS A CHANCE.
- 1 large beet or 4 small beets, unpeeled
- 2 large carrots
- 1 small onion
- 1 16oz can of black beans, drained (reserve ½ liquid from the can)
- 1 cup oatmeal (uncooked), or 1 cup of rice, cooked (if gluten free)
- ½ cup pumpkin seeds, diced
- 1 tsp Fennel, crushed
- 2 tsp Cumin
- 1 tsp Parsley
- 1 tsp Salt
- 1 tsp black Pepper
- 3 Garlic cloves
- 1 ½ tsp Smoked Paprika
- 2 tbs apple cider vinegar or lemon juice
- 2 tbsp cooking oil
- 2 tbs sriracha (optional)
Recommended Kitchen Appliances:
- 1 food processor
- 1 cutting board
- 1 sharp chopping knife
- 1 large baking sheet & mixing spoon
- 1 sheet of parchment paper
- 1 large skillet & spatula
- 1 vegetable/potato slicer
1-Preheat oven to 350 degrees Fahrenheit, if you plan to bake your patties. (optional)
2-Take your beet(s), and slice the skin off over a cutting board, using your potato slicer. After slicing the beets, dice the beet(s) and the onion into small chunks, no bigger than about ½” in size. Set aside.
3-Take your carrots, cut the ends off and chop them onto course pieces (about 1”-2” in size). Then, take your very course pieces and place them in the food processor. Pulse the carrots and hold for about two seconds. Repeat the pulsing process until your carrot pieces should be roughly about the size of corn kernels (about 2-4 times total). Add the carrot to the beet and onion mixture and set aside.
4-Take each garlic clove place each clove on the cutting board. Gently place your knife over the garlic clove with the blade resting parallel to the garlic clove (away from you), ball your fist, and smash the knife. Doing so breaks each clove down, while also cracking open the skin. Repeat until all the cloves have been mashed and skin completely unpeeled. Chop the garlic into fine pieces and then set the garlic aside.
5-Take your skillet, drizzle the cooking oil, and let it warm up on medium. You can test to see that the oil is hot enough by placing a small beet chunk inside. If you see small bubbles on the side, then oil is hot enough. It should take no more than 45seconds-a minute to heat up. Once it is warm enough, add your minced garlic and let it sauté for about a minute until the garlic is translucent. Gradually add in the beat/carrot/onion mixture and cover, and allow to cook down for 15 minutes, or until the beet pieces become fork tender. Be sure to stir veggie mixture several times throughout this process.
6-After the veggies finish cooking, allow them to cool down for one minute, and then gradually add in the black beans and the reserved canned liquid. Gradually stir in the oatmeal, pumpkin seeds, and the rest of the ingredients and spices.
7-Take your entire mixture and place in the food processor. Pulse the mixture and hold down for two seconds. Repeat this process about 5-6 times, or until the consistency of each pulsed piece is roughly the size of a grain of rice. If your food processor is too small to add in the entire batch at once, separate it into thirds, and then combine everything into a large bowl and gently mix until everything looks to be uniform.
8-Take some of fresh cooking oil and massage it around your hands. Divide the batter into six equal parts and with your greasy hands, gently form each section into a patty that will roughly be about 3”-4” in diameter. You can then cook the beet burger patties one of two ways:
8a-Skillet: Heat your skillet on medium high and lightly oil. Once it’s warm enough place your patties on the skillet and let each side cook for about 3 minutes. After the three minutes, gently flip over with your spatula and allow them to cook for 3 additional minutes, until they have lightly browned. Depending on the size of your skillet, I do not recommend cooking more than three patties at a time. Unless you have a very large skillet, I’d recommend just cooking two at a time.
8b-Oven: Line a baking sheet with parchment paper, and gently place each patty on the baking sheet. Let these babies bake in the oven for about 35 minutes, and flip halfway.
9-Enjoy these babies with your sandwich vessel of choice. I highly recommend topping these with avocado and a nice side of baked sweet potato fries. 🙂
Nutritional Information per serving:
181 calories/ 5.9 grams protein/ 10.5 grams fat/ 19 grams carbohydrates/ 5 grams of fiber
Did you make this recipe? What did you think?!? Comment below!