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Beetroot Burgers

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Beetroot Burgers

Love when mum is in town (and of course dad too 👨‍👩‍👧!)

My mum is a non stop woman. She enjoys spending time in the kitchen as much as I do, if she is not making lunch, she is rolling croquettes or baking cookies for tea time. If you tell her, ‘don’t worry, sit and relax, today I’ll take care of dinner’ she will only last 2 minutes sited before she comes into the kitchen and stands besides you just watching or asking what are you doing. And to be honest it’s so much fun having someone to play in the kitchen!!
Last week we had plenty of time together and we did what we enjoy most, cooking together. We try to get the most of that time together, she shares her cooking secrets with me and I love to give her extra tips for optimizing nutrition.
We made a delicious seafood casserole, a roast turkey breast, classic croquettes, beetroot burgers, a couple of failure cakes (ups 😅, we blamed the expired baking powder) and hummus.
She was gratefully surprised with those Beetroot Cakes. The colour, the texture and the flavour are just amazing. It has a crunchy crust but is soft and tender in the inside, and it has a delicious smoky flavour that make it one of the best veggie burgers ever.
Beetroot is one of the richest dietary sources of antioxidants and improve blood flow throughout the body. They also provides an anti-inflammatory support to the body and help lowering blood pressure. Beans are packed with protein, needed for building lean muscle and they are low in GI which keep your blood sugar levels stable and are high in fiber which keep you feeling satisfied for longer.
By themselves, these burgers are just unlike any other veggie burger, although you could play with a nutritious side too. I’m thinking about a slice of cheese, sourdough buns or a good green salad but the imagination is the only limit to the millions of possibilities.
So please share with me all the sides you think this burger could go with. And don’t forget to tag #healthyforkful on Instagram or leave a comment below, I would love to see your magical creations.
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Beetroot Burgers

Vibrant veggie burgers that will make you enjoy without missing the meat.

Course: Main Course
Servings: 4 people
Ingredients
  • 250 g beetroots roasted or boiled
  • 80 g brown basmati rice boiled
  • 1/2 onion thinly diced
  • 20 g oat flour
  • 400 g red kidney beans or black beans cooked
  • 1 tsp smoked paprika
  • 1/2 tsp cumin
  • extra virgin olive oil
  • salt
  • black pepper
Instructions

  1. Heat some oil in a pan over medium heat. Add the onions and cook until golden, 5-10 minutes.

  2. In a food processor, grate beetroots and reserve. Then process the drained beans until roughly chopped.

  3. In a big bowl place grated beetroots, processed beans, rice, oat flour, sautéed onions, spices, salt and pepper. Mix until combined. Taste and adjust seasoning if necessary.

  4. Refrigerate the mix a couple of hours. Then divide the mix in 4 and shape them into thick burgers .

  5. Heat a pan over high heat. Add a bit of oil and when hot, add the burgers to the pan. Cook a couple of minutes for each side. If it breaks off when flipping the burgers just pat them back with the spatula.

  6. You could serve the burgers with sourdough buns or with a good green salad.