Beet Black Bean Burger
Servings: 7 servings
Calories: 150kcal
A beet burger is the closest thing I come to for when I am craving a beef burger. I created this recipe after trying so many other that fell short.
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Ingredients
- 1 can Black Beans, drained and rinsed (1½ cup or 228 g)
- 2 cups Beet, shredded Raw Shredded
- ¼ 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
- ¼ cup Potato flour (15 g)
- 1 tsp Cumin, ground (5 mL)
- 1 tsp Salt, Iodized (2.5 mL)
- ½ tsp Cayenne pepper (0.6 mL)
- ½ tsp Coriander or cardamom, ground (2.5 mL)
- ½ tsp Garlic granules
- Vegetable oil spray
Instructions
- In a small bowl, combine the seasonings and potato flour. Set aside.
- Cook the bulgar or 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. You want enough texture and creaminess to bind things together with a few of the black beans somewhat whole for presentation. Transfer to a mixing bowl.
- Shred the beet and add to the mashed black beans. Add the bulgar or 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 7-8 patties about 3.3-3.5 oz each. After they are baked their weight is reduced to 2.5-2.7 oz.
- Lightly spray a nonstick skillet with cooking spray. Sauté 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.You can also skip the sauteing and bake in the oven for 25 minutes.
- 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.
Nutrition
Calories: 150kcal
