Vegan Beet Quinoa Burgers
Vegan beet quinoa burgers are lightly spiced and contain lentils for added protein. Full of flavour and colour these burgers are satisfying, nutritious and easy to make.
Servings 4 burgers
Calories 306kcal
Equipment
- Food processor
- Non-stick pan
Ingredients
- 8.8 ounces beets raw, unpeeled weight, approx. 2 med. beets
- ⅔ cup quinoa cooked, use approx. 60 g (⅓ cup) raw
- ⅔ cup lentils black or green, cooked, use approx. 70 g (⅓ cup) raw
- 1 tablespoon ground flaxseed
- 2 tablespoons breadcrumbs
- ½ teaspoon onion and garlic granules each
- ⅔ teaspoon ground coriander and cumin each
- ⅓ teaspoon fine sea salt and cayenne pepper each
- 2 tablespoons olive oil
Instructions
- Roast beets: Preheat the oven to 400F/200C/gas mark 6. Place the beets in the centre and roast for 25 minutes (this will cook them partially and they should still be firm). If using small beets roast them whole, if using larger beets cut them in half and roast skin side up.
- Peel beets: Remove the beets from the oven and set aside to cool for 10 minutes then peel and coarsely grate them.
- Prepare quinoa and lentils: While the beets are in the oven boil the quinoa and lentils (separately) in salted water as per packet instructions. Set aside in a strainer to remove excess moisture and cool completely.TIP: If you are pressed for time you can use ready-cooked quinoa as well as lentils.
- Combine ingredients: In a food processor combine the grated beets, cooked quinoa and lentils (once cooled), spices, seasoning, breadcrumbs and lentils. Pulse briefly just to combine and help the mixture become sticky. Do not overblend.
- Form burgers: Transfer the mixture into a large bowl, check if the seasoning needs adjusting and form 4 burgers.
- Cook: Heat 1 tablespoon of oil and cook the burgers over a medium heat for about 2 minutes on each side until lightly browned. Add a little more oil after you've turned them over. Serve immediately.
Notes
- If using a large beet cut it in half before placing in the oven (skin side up). Small beets can be roasted whole. You can roast the beets ahead and refrigerate overnight (unpeeled).
- Do not overblend the burger mixture. Pulse briefly just to combine the ingredients. That way your burgers will have lots of texture.
- You can cook the quinoa ahead (according to packet instructions) and once cooled refrigerate, covered for up to 3 days. Cook the lentils ahead too if you like (unless using ready cooked) and pat dry with paper towel to get rid of excess moisture before making the burgers.
- You can also make the burgers ahead, cover, refrigerate overnight and cook the next day.
- Not suitable for grilling.
- Refrigerate leftover burgers, covered, for up to 2 days and reheat in the microwave.
- Freeze on top of a tray in a single layer for 2 hours then place in an airtight container and freeze for up to 3 months. Defrost in the fridge overnight and cook according to Instructions.
- I recommend using rubber gloves when handling the beets and forming burgers. The beets will stain!
- Preparation time includes the time needed to cook as well as cool the ingredients.
Nutrition
Serving: 1serving | Calories: 306kcal | Carbohydrates: 47g | Protein: 14g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 89mg | Potassium: 692mg | Fiber: 14g | Sugar: 5g | Vitamin A: 37IU | Vitamin C: 4mg | Calcium: 55mg | Iron: 5mg