This recipe uses a somewhat overlooked vegetable, the humble and earthy beet. Known as a superfood, these little gems are packed with great nutrients and versatility. They can be cooked or served as a side dish, pickled and eaten in a salad, pureed for hummus, or used as the main ingredient in borscht, a popular Russian soup. Many whole-food, plant-based chefs have prepared beet burgers that look so much like the real burger, you may be challenged to tell the difference. These Bodacious Beet Burgers are bursting with so much flavor and nutrients. Plus, cooked burgers freeze well for last-minute meal prep! Recipe Inspired by Dr. Michael Greger
Bodacious Beet Burgers
Makes 6 Servings
- ½ teaspoon smoked paprika
- ½ teaspoon dry mustard (mustard powder)
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- ¼ teaspoon ground turmeric ½ cup minced shallots
- ¼ cup vegetable broth
- 4 garlic cloves, minced
- 1 cup finely shredded raw beets (SaladMaster cone #1)
- 1 cup minced portobello mushrooms (SaladMaster cone #2)
- 2 cups cooked black beans, rinsed and well-drained
- 1 cup cooked farro or sorghum
- 1 tablespoon ground flaxseeds
- 1 tablespoon white miso paste
- ½ cup old-fashioned rolled oats, ground into a coarse flour
- ½ cup ground walnuts
- 6 100% whole-grain buns
In a large skillet, heat dry seasonings for 90 – 120 minutes until fragrant. Add shallots and vegetable broth; cook till shallots are soft. Add garlic and cook briefly, stirring to ensure the garlic does not burn. Add beets and mushrooms. Cook over medium heat until all moisture is absorbed.
In the meantime, add black beans to the food processor. Add the cooked grain, flaxseeds, and miso. Pulse the mixture to combine. Add the cooked vegetables, ground oats and walnuts. Pulse lightly until the mixture holds together when pressed between your thumb and forefinger. Using a measuring cup, make equal-sized burgers shaping into balls and then flattening into patties. Refrigerate for a minimum of 30 minutes.
Preheat the oven to 375 degrees F. Line a baking sheet with a silicone mat or parchment paper and arrange the burgers on it. Bake for 30 minutes, gently flipping the patties about halfway through. These are great served on Ezekiel buns. I have also rolled these like hot dogs and wrapped in spring roll wrapper and cooked as finger food.