Beet Black Bean Burger
I love a good beet burgers.
When I visit a new restaurant if there is a beet burger is on the menu they all know that is what I am ordering. My favorite restaurant Beet Burger these days is at Tiny Boxwood in Austin, TX.
Post Date: September 7, 2023
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
This restaurant is tucked away in Austin’s Oakmont neighborhood. Their “Just Beet it Burger” is roasted beet & black bean patty, pickled jalapeños, pickles, greens, chipotle aioli on a house bun. I swap out the aioli for mustard or my easy dairy free jalapeno tartar sauce and it is amazing! Below is my attempt to duplicate it.
Grocery List
Produce
Carrot small
Celery
Onion small
Garlic, minced or pressed
Pantry
Black Beans
Bulgur or Brown rice Cooked
Cayenne pepper
Coriander or cardamom
Cumin
Potato flour
Soy sauce or Tamari
Misc
Salt iodized
Add-Ins and Substitutions
I have had success swapping out the black beans for chickpeas which is an equally dense firm bean. Red kidney beans would work too but I’d not use navy or butter beans.
If you don’t have potato flour, you can use corn starch or oat flour will work too.
Storing
This will make twelve 5 oz burgers or eight 7 oz burgers. Store leftovers in an airtight container or sealed bag for 5 days. These freeze really well and are perfect for a quick lunch on a busy day!
Nutrition 411
Beets are loaded with vitamins and minerals yet low in calories and fat. They’re also a good source of several key nutrients, including folate, manganese, and copper. They contain a high concentration of nitrates, which can help lower your blood pressure levels. This may lead to a reduced risk of heart disease and stroke. Eating beets may enhance athletic performance by improving oxygen use and endurance. To maximize their effects, consume them 2–3 hours prior to training or competing. Beets may have a number of anti-inflammatory effects, although further research in humans is needed. They are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions. Some studies show that certain compounds found in beets could have cancer-fighting properties. Still, further research is needed to better understand this potential connection. (trusted source).
Beet Black Bean Burger
Ingredients
- 1 can Black Beans, drained and rinsed (1½ cup or 228 g)
- 2 cups Beet, shredded Raw Shredded
- 1/4 cup Cooked bulgur or brown rice (35 g)
- 1 tbsp Soy sauce or tamari (15 mL)
- 1 stalk Celery finely chopped
- 1 small Carrot finely chopped
- 1 small Onion finely chopped
- 1/4 cup Potato flour (15 g)
- 1 tsp Cumin, ground (5 mL)
- 1 tsp Salt, Iodized (2.5 mL)
- 1/2 tsp Cayenne pepper (0.6 mL)
- 1/2 tsp Coriander or cardamom, ground (2.5 mL)
- 1/2 tsp Garlic granules
- Vegetable oil spray
Instructions
- In a small bowl, combine the seasonings and potato flour. Set aside.
- Cook the rice according to package directions. Set aside.
- Mash the black beans with fork or potato masher. You can also use a food processor or blender to break up the beans. You don't want to puree them and want enough texture and creaminess to bind things together. Transfer to a mixing bowl.
- Shred the beet and add to the mashed black beans. Add the rice at this time.
- Add finely chopped onion, carrot, and celery to a small sauté pan and cook until translucent. Fold into the black beans and beet mixture.
- Add the seasoning mixture Mix thoroughly to form a stiff dough. Mix for 30 seconds, then form into 6-7 patties about 4 oz each.
- Lightly spray a nonstick skillet with vegetable oil spray. Cook patties over medium heat for about 2 minutes until the first side is lightly browned, and then flip and cook the second side for another 2 minutes until it is lightly browned.
- Preheat oven to 350℉. Move burger to a sheet pan with rack. Bake for 15 minutes and flip. Bake for another 10 minutes and remove from oven.
- Enjoy these burgers hot from the oven or let cool then place in a freezer bag and freeze for up to 3 weeks. To use remove each form the bag and microwave for 2-3 minutes flipping half way through.
