Burgers should most definitely not be confined to the summer. Of course, they're an essential component of any decent barbecue or picnic, but they're also the perfect comfort food when the evenings start to get cold and dark. These beetroot and quinoa burgers are seriously good and will cheer you up no-end. The beetroots give them a brilliant vibrant colour, a kind of meaty texture, and a slightly earthy but not at all overpowering taste. And the addition of quinoa and oats ensure the burgers stay firm with a golden, crispy coating when cooked. You can feel really good about eating these beetroot burgers too - they’re packed with veggies and whole grains, and they’re a great source of protein, iron, fibre, folate, vitamin C, manganese, and omega-3 fats from the flax seeds.
Did you know that the red colour in beets comes from betalain pigments, which have been shown in numerous studies to have potent antioxidant and anti-inflammatory effects? See for yourself and check out the review of the studies on beetroots at the end of this recipe! This vegan burger recipe is one of the tastiest ways to get all those significant health benefits of beetroot into your diet!
Vegan Beetroot and Quinoa Burgers
Ingredients (makes 6 burgers):
1 Aubergine (eggplant)
1 cup cooked quinoa
5 Tbsp ground flax seeds
6 Tbsp warm water
2 cups raw beetroot, peeled and grated (about 3 large beets)
1 cup rolled oats
2 cloves garlic
1/2 cup humous
3 Tbsp rapeseed oil, for cooking
Salt and pepper to taste
Pre-heat your oven to 180C (360F). Cut your aubergine in half length-ways and cook for 20-30 minutes until roasted and tender, flipping pieces half way through.
Meanwhile, cook your quinoa following packet instructions to make 1 cup of cooked quinoa, then rinse through a sieve with cold water to cool and push with back of a spoon to drain as much liquid as possible.
When the aubergine is ready, remove, allow to cool, then scoop out the flesh, and chop finely until a paste has formed. Now mix 2 Tbsp of the flax with 6 Tbsp warm water in a small bowl and leave to stand for 10 mins (this creates 2 'flax eggs').
Add the beetroot, quinoa, oats, remaining 3 Tbsp of flax seeds, and garlic to a food processor and blitz to combine the ingredients (this can be done by hand if preferred). Transfer mixture to a large bowl, then add the humous, aubergine paste, flax ‘eggs’, salt & pepper, and mix to thoroughly combine.
Shape the mixture into 6 patties, and place on baking paper on a plate to pop in the fridge for 1 hour (this helps the patties to firm up). When ready, heat oil in a frying pan to medium heat, and fry the beetroot burgers for 4-5 minutes on each side, or until they are crispy on the outside and hot through.
Nutrition (per beetroot burger, served in a bun, 1/4 avocado, red onion and greens):
Protein: 17.6g (Women - 35.2% / Men - 32.0%)
Iron: 5.8mg (Women - 39.2% / Men - 51.3%)
Calories: 562 (Women - 28.1% / Men - 22.5%)
Sugars: 8.1g (Women - 9.0% / Men - 6.8%)
Total Fats: 25g (Women - 35.7% / Men - 26.3%)
Saturated Fat: 2.9g (Women - 14.5% / Men - 9.7%)
Salt: 1.1g (Women - 18.3% / Men - 18.3%)
Fibre: 19.4g (Women - 64.7% / Men - 64.7%)
See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.