Beet & Carrot Veggie Burgers

14 65 108
Ingredients Minutes Calories
Prep Cook Servings
15 min 50 min 8
Beet & Carrot Veggie Burgers
Health Highlights

Ingredients


1 tbsp Flaxseed meal (ground) (mixed with water)
4 tbsp Water (mixed with flax)
2 cup Black beans, canned (drained, rinsed)
2 beet(s) Beets, raw (shredded)
1 1/2 cup grated Carrots
1/4 cup Parsley, fresh (chopped)
1 tsp Dijon mustard
1/2 medium Yellow onion (finely chopped)
2 clove(s) Garlic (minced)
1 dash Cayenne pepper
1/4 tsp Black pepper
1 tsp Salt
1/2 cup Rolled oats, dry
1 tbsp Extra virgin olive oil

Instructions


  1. Preheat oven to 400F (204C).
  2. Soak the ground flaxseed in water for 15 minutes.
  3. Clean beets and carrots and shred with the shredder attachment of your food processor, then set aside.
  4. Change the attachment to a metal blade and add the beans, carrots and beets. Pulse about 10 to 15 times until the mixture blends together making sure not to over-process, the beans should still have some texture.
  5. Transfer to a mixing bowl and add all the remaining ingredients.
  6. Using your hand's mix very well. Everything should be well incorporated. Place the mixture in the fridge for a half-hour to chill.
  7. Form patties, shape with your hands into burgers.
  8. Heat a pan over medium-high heat.
  9. Pour a thin layer of oil into the pan and cook patties for about 5 minutes on each side. Depending on the size of your pan you should cook 3 or 4 burgers at a time.
  10. Place burgers on a parchment-lined cookie sheet. You can prepare ahead at this point and either keep them in the fridge until ready to bake in the oven or put them directly into a preheated oven.
  11. Cook the burgers in the oven for 30 minutes until heated through. Check the burgers after 15 minutes and flip the burgers, this will make them crispy on both sides.
  12. Serve with your favourite toppings such as lettuce, avocado and tomato. Enjoy!

Notes:

Nutrition Highlights

  • Beets contain nitrates and pigments that may help to lower blood pressure and increase athletic performance!
  • Beans are an excellent source of protein and are high in fiber!

Nutrition Facts

Per Portion

Calories 108
Calories from fat 23.9
Calories from saturated fat 2.7
Total Fat 2.7 g
Saturated Fat 0.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1.5 g
Cholesterol 0
Sodium 572 mg
Potassium 347 mg
Total Carbohydrate 19.1 g
Dietary Fiber 6.5 g
Sugars 2.9 g
Protein 5.2 g

Dietary servings

Per Portion


Grain 0.2
Meat Alternative 0.4
Vegetables 1.2

Energy sources


Pygal59%464.45339870292247218.8261609900801322%296.8591478517541223.0653024937112119%330.4143873577656122.6029729968537759%22%19%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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