Thick and gorgeous quinoa and beet burgers dressed and ready for lunch or dinner.
Earthy, yet mildly sweet, roasted beets and red quinoa merge with aromatics, seasonings and spices to create these fabulously coloured and flavoured burgers.
These take a bit of preparation and time, but the results are most definitely worth the effort. To cut down prep time, cooking the beets and quinoa at the same time, even meal prepped on a different day or from leftovers, will speed things along. I will often prepare a big batch of quinoa, for example, and use it all week long in buddah bowls, nourish bowls, as a side dish, and in salads like my quinoa tabbouleh.
While using red quinoa as opposed to any other kind isn't critical, it does help get the deep red colour these burgers have. If you use white quinoa and still want to get that deep red colour, adding extras like beetroot powder, pomegranate powder, or cranberry powder, can help to darken the burger. Adding powders can also bring added health benefits, just be aware that some powders will alter the end flavour, so be careful how much is added.
These burgers are vegan, gluten-free (if using gluten-free breadcrumbs and buns), and high in fibre and protein. For an awesome snack, try making these as sliders for your next gettogether.
(Makes 4 servings)
1 cup red beets, peeled and cut into 1-inch cubes
1 tablespoon avocado oil
1/2 cup red quinoa, prepared
1/2 teaspoon sea salt
1 tablespoon ground flaxseed meal
1 teaspoon ground chia seeds
1/4 cup water
1 small sweet onion, finely minced
2 cloves garlic, minced
1 red chili pepper, deseeded and very finely chopped
1 teaspoon extra-virgin olive oil
juice of 1/2 a large lemon
1/4 teaspoon sea salt
1/4 teaspoon ground black pepper
Up to 1/4 cup Italian style breadcrumbs (gluten-free if needed)
4 flaxseed, wholegrain buns (or your favourite)
burger toppings like sliced avocado, red onion, greens, sliced tomato, etc. (optional)
Preheat oven to 375°F / 190°C and line a sheet pan with parchment paper or silicone liner. Set aside.
Place cubed beets into a glass, ceramic, or stainless-steel bowl and drizzle with avocado oil. Toss to coat evenly then spread out on the sheet pan in one even layer and roast for 30 minutes or until the cubes are fork tender. Remove from the oven and set aside to cool.
While the beets roast, cook the red quinoa according to package instructions, using the 1/2 teaspoon sea salt to season the water. Once prepare, set aside to cool until the beets have also cooled.
Create a flax and chia egg by placing the flaxseed meal and ground chia seeds into a small bowl and mixing in the 1/4 cup water. Set aside to thicken.
Reheat oven to 375°F / 190°C, and line a sheet pan with parchment paper or silicone liner. Set aside.
Place the beets in a large mixing bowl and roughly mash with a potato masher. There should be some small pieces left, not completely mashed. Add the quinoa and mix well. Add the onion, garlic, chili pepper, then the flax/chia egg and mix well. Add the extra-virgin olive oil, lemon juice, sea salt, and ground black pepper then mix again to ensure all the ingredients are well combined. Begin adding the breadcrumbs one tablespoon at a time, mixing each in until the mixture holds together well. You might only need one tablespoon, or the entire amount (or more) depending on how wet the mixture comes out. The water content of the beets can be highly variable depending on season and size.
Lightly oil hands then split the mixture into four equal portions. Form each portion into a burger patty (to get a perfectly round patty, use a round form like an egg ring, etc.) and place on the sheet pan. Bake the burgers for 30 minutes, stopping in the middle to carefully flip them over. when done, remove from the oven and serve on a bun with favoured toppings.
Nutritional Information Per Serving:
total calories = 287 | total fat = 10.31g | saturated fat = 0.94g | cholesterol = 0mg | sodium = 544.04mg | net carbohydrates = 36.85g | dietary fibre = 5.79g | sugars = 8.46g | protein = 7.91g