Beet and Bean Burgers

14 85 138
Ingredients Minutes Calories
Prep Cook Servings
45 min 40 min 8
Beet and Bean Burgers
Health Rating

Ingredients


2 cup Black beans, canned (drained and rinsed)
1 1/2 cup Beets, raw (grated)
1 1/2 cup grated Carrots
1/4 cup Parsley, fresh (chopped)
1 tsp Dijon mustard
1/2 small Red onion (finely chopped)
2 clove(s) Garlic (minced)
1/2 tsp Cayenne pepper (a pinch)
1/4 tsp Black pepper
1 tsp Salt
1/2 cup Rolled oats, dry
1 tbsp Flaxseed meal (ground)
3 tbsp Water
2 tbsp Extra virgin olive oil (for sauteeing - can use coconut oil)

Instructions


1. Soak the ground flaxseed in 3 tbsp water for 15 minutes.
2. Place grated beets and carrots in the food processor. Using metal blade, add the beans and process 10-15 times until the mixture blends. The beans should have some texture. Transfer to a mixing bowl andadd the remaining ingredients.
3. Using your hands, mix well.
4. Place the mixture in the fridge for a 1⁄2 hour to chill.
5. Remove from fridge and form into burgers.
6. Heat a thin layer of oil in a pan over medium heat.
7. Cook patties for 5 minutes on each side.
8. Preheat oven to 400*F.
9. Place burgers on a parchment-lined cookie sheet and cook for 30 minutes until heated through, flipping after 15 minutes to make sure they are crispy on both sides.
10. Top with avocado slices, lettuce or your favourite burger toppings.
Enjoy!

Notes:

Nutritional Highlights:
Beans
are a great source of plant-based protein and are very high in fiber and other important nutrients

Beets
are high in fiber, folate and vitamin C and contain nitrates and pigments that help to lower blood pressure and improve athletic performance


Nutrition Facts

Per Portion

Calories 138
Calories from fat 40
Calories from saturated fat 5.7
Total Fat 4.5 g
Saturated Fat 0.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.7 g
Cholesterol 0
Sodium 571 mg
Potassium 386 mg
Total Carbohydrate 19.2 g
Dietary Fiber 6.2 g
Sugars 2.9 g
Protein 5.3 g

Dietary servings

Per Portion


Grain 0.2
Meat Alternative 0.4
Vegetables 1.2

Energy sources


Pygal55%466.4467832172205210.0670558303499129%296.3595558194898221.5393782385148115%339.49334336811705117.1586660667564555%29%15%CarbohydratesFatProtein
Main