Beet Burgers
This very colorful and tasty veggie burger is definitely one to add to the rotation. It is an easy way to add more veggies to your diet even if you are not a vegetarian. Consider it for a Meatless Monday Meal. I found this recipe in "Veggie Burgers Every Which Way" by Lukas Volger.
Yield: 6 burgers
Materials
- 3 medium beets scrubbed clean, ends trimmed
- 4 tbsp olive oil
- 1 red onion dicer
- ½ tsp salt
- 1 tbsp red wine vinegar
- 1 ½ cups black or kidney beans or 1 can, drained and rinsed
- 1 cup brown rice cooked
- 2 tbsp fresh parsley chopped
- fresh ground black pepper to taste
Instructions
- Using the large holes of a box grater or the grater blade of a food processor, grate the beets. It is not necessary to peel them first.
- In a large, lidded saute pan, heat 2 TBS of the oil over medium heat. Add the onion and cook until soft, 6-8 minutes. Add the beets and *salt and toss to combine. Cover and cook for 10-12 minutes, until the beets are completely softened. Add the vinegar and toss to combine, scrape up any browned bits with a wooden spoon. Set aside to cool.
- In a mixing bowl, coarsely mash the beens with a potato masher or a fork. Fold in the beet mixture, the cooked rice, parsley and black pepper. Shape into six patties, flattening to a roughly ½ inch thickness.
- Heat the remaining 2 TBS oil over high heat. Add the patties. They should sizzle, this creates a nice crispy outer crust. Cook in batches to avoid overcrowding in the pan. Cook for 4-5 minutes per side.
- Serve on toasted buns with your favorite garnishes. I topped them with salad greens tossed lightly in a basil vinaigrette, and sliced tomatoes... tasty!
Notes
* If you are seeking to reduce your sodium you could just skip the salt in this recipe. If you are new to lower-sodium cooking you may notice a difference. I did not include the salt when I prepared these but I did include a bit more red wine vinegar-- which really adds to the flavor. I didn't miss the salt at all.
Beets are chock full of vitamins, minerals and phytonutrients. And they make a mean burger too! Beet Burgers are a tasty way to include more veggies in your diet!
I am a Registered Dietitian Nutritionist living in Greensboro, North Carolina. I help people overcome nutrition obstacles and help them meet their nutrition and wellness goals.
Hi, I’m Mona. I have been living with Relapsing Remitting Multiple Sclerosis (RRMS) for over ten years. As a registered dietitian nutritionist (RDN) I help others with MS to navigate the nutrition superhighway and make sustainable progress toward their unique wellness goals.