|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 7g||8%|
|Saturated Fat 1g||7%|
|Total Carbohydrate 46g||17%|
|Dietary Fiber 8g||28%|
|Total Sugars 5g|
|Vitamin C 9mg||45%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
There are plenty of vegetarian burger recipe options to suit every palate. Most rely on a few basic building blocks such as a type of bean, a grain, vegetables, herbs, spices, and a binding element to hold everything together. Garbanzo beans (chickpeas) are the base for falafel style veggie burgers and they would work fine in this recipe as well. But black beans have a slightly deeper, earthy flavor that goes well with the beets.
In fact, this might be one of the easiest ways to use beets since the raw beets actually peel easily and no pre-cooking is needed. Their natural sweetness matches well with the beans and they add a big boost of nutrition to these burgers. If you're not a fan of cumin, try substituting some mild curry powder or even smoked paprika. Or keep it simple with just salt, pepper and maybe some dried oregano.
You can fry these but the cooked patties are moist and very flavorful even when baked in the oven. Serve them plain or top them with your favorite sauce or even caramelized onions and sliced pickles. It's hard to go wrong with these.
1/4 cup uncooked white or brown rice
3/4 cup water
1 shallot, peeled and quartered
1 large beet, peeled and quartered
1 cup canned black beans, rinsed and drained
1 large egg
1/2 cup breadcrumbs
2 tablespoons chopped fresh parsley
1 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt, to taste
4 seeded rolls, split
1 cup baby arugula, or other small salad greens
Tahini, or tzatziki, for serving
Gather the ingredients.
Heat oven to 400 F. Add 3/4 cup of water to a pot and bring to a boil. Stir in rice, cover, reduce heat to low and cook for 15 minutes or until rice is tender and water has been absorbed. Set aside to cool.
Add quartered shallot and quartered beet to a food processor. Pulse a few times until mixture resembles rice. Add black beans and cooled cooked rice. Continue pulsing until mixture is mostly pureed, but still slightly chunky. Scrape batter into a large bowl.
Stir in egg, breadcrumbs, chopped fresh parsley, ground cumin, ground black pepper, and salt. Stir until combined.
Form into 4 equal sized patties or 8 smaller slider patties.
Put burgers on a parchment-lined baking sheet and bake for 15 minutes.
Flip and continue baking for an additional 15 minutes. Alternatively, you can also pan fry these in a skillet or cast iron pan.
Sandwich cooked patties in seeded rolls. Top with arugula and drizzle with a tahini or tzatziki sauce.