The Burger that Beets
By Claire Georgiou, Reboot Naturopath, B.HSc ND
Try this versatile vegan burger that is 100% goodness. This burger can be enjoyed and eaten by anyone, even your meat-loving friends. It’s a burger that brings so much flavor and endless nutrients. The main ingredient, beets, contain an array of potent micronutrients and phyto-compounds that have been shown to help reduce your blood pressure if too high, improve your stamina when exercising, fight inflammation, and provide potent anti-cancer benefits along with up regulating and supporting your detoxification pathways for the effective and efficient elimination of your body’s waste products.
Ingredients
Burger Ingredients:
- 2 large beets (beetroots), chopped into pieces for roasting (need approximately 1 cup of cooked beets)
- 1/2 cup (80 g) cooked red rice (see substitution for alternatives)
- 1 red onion, diced
- 1 garlic clove, crushed
- 1 handful of parsley
- 1/2 cup (70 g) buckwheat flour
- 1/2 cup (70 g) almond flour
- sea salt and pepper, to taste
- 2 tbsp coconut or olive oil
- 1 flax egg (1 tbsp of Flaxseed meal with 2 ½ tbsp of water, soaked for 10mins)
- 2 tbsp lemon juice
Avocado Dressing:
- 1 avocado
- 1 lime, juice only
- 1 garlic clove
- 1 handful of cilantro (coriander)
- sea salt and pepper, to taste
Roasted Sweet Potato:
- ½ sweet potato cut into slices (1/4“ thick)
- ½ tbsp coconut or olive oil plus
- sea salt and pepper, to taste
Extras for the Burger: (all optional)
Tomato, relish of choice (I used beet relish), cucumber, spinach leaves, super wholemeal seeded bun of your choice or simply enjoy bunless if you prefer and enjoy it as a stack!
Directions
- Preheat oven to 350 F or 180 C.
- Peel and chop beets, peel and slice sweet potato and drizzle both with coconut oil or olive oil and salt and pepper to taste. Roast for 30 minutes or until tender.
- While the beets are roasting, prepare red rice until cooked.
- Add all avocado dressing ingredients to a blender and blend until combined well. You can also just use a fork to mash the ingredients together.
- Once beets are cooked allow to cool then all of the remaining burger ingredients except the buckwheat flour into a blender and blend until desired consistency is achieved. Leaving some texture is best, so don’t blend too long. Add in the remaining flour slowly observing the moisture, make sure the burgers are not too wet. They need to form into burger patties. Add more flour if needed. Moisture can vary.
- Form into 4 patties on a lined baking tray and cook for 15 minutes, then turn them over and cook again for a further 15 minutes.
- Assemble your burger to your liking with the patties, bun, avocado dressing, sweet potato and desired extras. Enjoy!
Prep Time: 40 minutes
Cook Time: 30 minutes
Total Time: 1 hour, 10 minutes
Servings: 4
Substitutions
- Beets – sweet potato, pumpkin
- Red rice – quinoa, wild rice, brown rice
- Parsley – basil, coriander
- Buckwheat flour – any other preferred flour
- Almond flour – more buckwheat or any other preferred flour (amounts might vary the moisture)
- Flax egg – 1 egg
- Lemon – lime
Calories: 240
Fat: 25g
Trans Fat: 9g
Cholesterol: 0mg
Sodium: 240mg
Carbohydrates: 48g
Fiber: 10g
Sugars: 6g
Protein: 10g