People call beets a lot of things ― earthy, or even dirty, gets thrown around a lot ― but beautiful is not often one of them. And it should be. Beets, with their ruby red or golden yellow hue, are stunners. When put to work in the right recipes, they will easily impress.
That’s not all beets are good for, either. These roots are a nutritional powerhouse. They’re high in betaine, which helps fight inflammation. They’re rich in nitrates, which could help lower blood pressure. And they’re a great source of folates, which is vital in disease risk reduction.
This recipe is easy to master, nutritious, flavorful, and most importantly, simple. Just 10 ingredients and roughly 1 hour required (less depending on cooking method). Plus, it’s loaded with nutrient-rich foods like raw walnuts, black beans, quinoa, and raw beets.
Serves: 8-9 patties
3/4 cup cooked quinoa
1/2 large red onion, finely diced (~3/4 cup)
1 cup finely chopped mushrooms (shitake, baby bella, or white button)
pinch each salt & pepper
1 15-ounce can black beans, well rinsed and drained
1 cup finely grated raw beet
1 tsp cumin
1/2 tsp chili powder (or sub extra cumin)
1/4 tsp smoked paprika
~1/2 cup raw walnuts, crushed or ground into a loose meal
1. Heat a large skillet over medium-low heat and add some nonstick spray or a bit of olive oil. Once hot add
the onion and sauté, seasoning with a pinch each salt and pepper.
2. When the onions are soft – about 5 minutes – turn up the heat to medium and add the mushrooms.
Season with another pinch of salt and pepper and cook until the mushrooms and onions are slightly
browned and fragrant – about 3 minutes.
3. Remove from heat and add black beans and mash. You’re looking for a rough mash, so you can leave a bit
of texture if you want.
4. Transfer the mixture to a mixing bowl and add the quinoa, beets, spices and stir. For even more flavor, add
a shake of vegan worcestershire or A-1 sauce (optional).
5. Lastly, add the walnut meal a little at a time until the mixture is able enough to form into patties. Set in
the fridge to chill while your oven preheats to 375 degrees F (190 C) (skip this step if cooking on the
stovetop or grill – see notes).
6. Coat a baking sheet with nonstick spray or olive oil. Form mixture into roughly 8-9 patties. I use a peanut
butter jar lid lined with plastic wrap to get the perfect shape (a tip I learned from Iowa Girl Eats). You can
also just take handfuls and mash them into loose patties. The thicker you make them, the longer they’ll
take to cook through, but the “juicier” and heartier they’ll be! Thinner patties will cook faster.
7/23/2017 Smoky Black Bean Beet Burgers
7. Arrange burgers on a baking sheet and brush or spray the tops with olive oil. Bake at 375 F (190 C) for a
total of 30-45 minutes, gently flipping at the halfway mark. Cook longer to dry them out even more and
achieve more crisp, but it’s not necessary.
8. Serve on small buns or atop mixed greens with desired toppings. See notes for freezing instructions.
*For a quicker cook time, form into slightly thinner patties and brown in a skillet over medium heat lightly
coated with olive, canola or coconut oil. Cook until brown on both sides – 3-4 minutes each. NOTE: This
method doesn’t get them as well done in the middle, but the crust is more pronounced.
* FREEZING: If you don’t want to cook the whole batch at once, form into 10 patties, par-bake them at 375
degrees F (190 C) for 15-20 minutes. Then cool and stack between layers of parchment paper and cover.
Freeze for up to a few weeks. To cook, place on baking sheet still frozen and bake at 375 degrees F (190 C)
until desired texture/color is reached – roughly 25-35 minutes.
Serving size: 1 of 9 patties Calories: 125 Fat: 4.9g Carbohydrates: 17.2g Sugar: 1.8g Sodium: 257mg
Fiber: 3.8g Protein: 6.1g