Vegan Black Bean Beet Burgers

Name: Vegan Black Bean Beet Burgers
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: American, Middle Eastern
Ingredients: 1 tbsp grapeseed oil; 2 cloves of garlic, minced; 1 large raw beet, diced into 1/2 inch cubes; 2 raw carrots, shredded; 1 1/2 cups cooked black beans (or 1 can, drained and rinsed); 3/4 cup cooked rice (any kind); 3/4 cup raw walnuts or pumpkin seeds, chopped; 1 cup fresh parsley or cilantro; 1 tsp smoked paprika; 1 1/2 tsp cumin powder; 1 tsp black powder; 1 tsp sea salt; avocado or tahini sauce (1/4 c tahini, 1/2 c water, juice of 1 lemon), for topping; cucumber, for topping; 6 burger buns

8 steps

Prep:15minCook:20min

Patties can be frozen ahead of time.

Updated at: Thu, 17 Aug 2023 12:09:48 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories394.9 kcal (20%)

Total Fat17.1 g (24%)

Carbs49.8 g (19%)

Sugars6 g (7%)

Protein13.3 g (27%)

Sodium520.1 mg (26%)

Fiber8.6 g (31%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 Tbspgrapeseed oil

2cloves of garlic

minced

1raw beet

large, diced into 1/2 inch cubes

2carrots

raw, shredded

1 ½ cupsblack beans

cooked, or 1 can drained and rinsed

¾ cuprice

cooked, any kind

¾ cupraw walnuts

or pumpkin seeds, chopped

1 cupfresh parsley

or cilantro

1 tspsmoked paprika

1 ½ tspcumin powder

1 tspblack pepper

1 tspsea salt

avocado

or tahini sauce, 1/4 c tahini 1/2 c water juice of 1 lemon, for topping

cucumber

for topping

6burger buns

Instructions

Step 1

If baking, preheat the oven to 350°F.

Step 2

Heat oil in a skillet on medium heat, then add the minced garlic to saute. After about 30 seconds, toss in the beets and carrots. Stir, reduce heat, and cover with a lid to speed cooking. Cook for about 15 minutes, checking halfway through.

Step 3

Add the beans and rice, stir well.

Step 4

Add the walnuts, parsley, paprika, cumin, black pepper and salt. Mix together and remove from the heat.

Step 5

Transfer about 1/3 of the mix to a food processor and blend until you have a thick paste.

Step 6

Place puree back into the skillet and stir it back together. Season with salt to taste.

Step 7

Form into tightly packed patties. If baking, place on a parchment lined baking sheet and bake for 35 minutes. If grilling, grill for 4-5 minutes on each side.

Step 8

Serve with avocado or tahini sauce on a bun or over salad greens. Also great with cucumbers or pickled veggies.

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