Vegan Beet Burgers
These vegan Beet Burgers are smoky, flavourful, and absolutely satisfying. Pile them onto a bun with your favourite toppings and dig in!
Ingredients
- ½ cup chopped mushrooms 35g
- 2 ounces bell peppers or ¼ cup chopped bell peppers, 55g
- 7 ounces black beans or ¾ cup, 200g
- 2 ½ cups cooked brown rice 400g
- ½ onion diced
- 4 cloves garlic minced
- ½ cup flour I used oat flour or gluten free flour mix, 60g
- 3 ounces roasted chopped beets about ½ cup chopped beets, 85g
- ½ teaspoon paprika 1.5g
- ½ tablespoon maple syrup 7.5mL
- 1 tablespoon soy sauce 15mL
- 1/4 teaspoon liquid smoke optional, 1.25mL
- Salt & Pepper to taste
Instructions
- In a food processor, add the beets. Pulse until cut up, about 30 seconds. Add the rest of the ingredients, including seasonings. Pulse until combined, not too much to make it mushy but until incorporated.
- On a cookie sheet lined with parchment paper, form the mixture into burgers (ensure to spray your hands with oil first - they are sticky!). They can make 3 large burgers or 6 smaller burgers. Refrigerate for about 2 hours, or overnight if possible.
- When burgers are chilled, in a pan over medium heat, heat about 2 tablespoons olive oil. Add the burgers to it and cook about 4-6 minutes on each side, until crispy and cooked through.
- Serve as you desire, in a burger form or in a lettuce wrap. We added burger buns, onions, tomato and lettuce and mustard. Enjoy!
Video
Notes
- If you have the time, leaving these burger overnight in the fridge to set before cooking would make them even better and firmer.
- Liquid smoke gives the burger a unique taste as if the burger had been grilled over a smoky grill. You could also use vegan worcestershire sauce instead.
- You can make oat flour at home by grounding the equal amount of rolled/old-fashioned oats.
- Refrigerator: Transfer leftover beet burger patties to an airtight container and refrigerate up to 4 days.
- Freezer: Freeze beet burgers in an airtight container or freezer bag with parchment paper between the layers. They’ll keep up to 3 months.
- To reheat: Warm the beet burgers in a skillet coated with nonstick spray or oil over medium-high heat.
Nutrition
Calories: 143kcal | Carbohydrates: 23g | Protein: 9g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 9mg | Sodium: 229mg | Potassium: 322mg | Fiber: 5g | Sugar: 3g | Vitamin A: 378IU | Vitamin C: 13mg | Calcium: 26mg | Iron: 2mg