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 next level good. 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 they don't become sloppy like some vegan burger recipes, but they stay firm with a golden, crispy coating when cooked. You definitely don't need to feel guilty about eating them too - they count as one of your 5-a-day (even before you add lettuce, tomato, or avocado to the bun) and are a great source of protein, fibre, folate, vitamin C, and manganese.
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
- 3 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
Cut your aubergine in half lengthways and cook under a grill 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, 3 Tbsp of flax seeds, and garlic to a food processor and blitz to combine the ingredients. 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 patties for 4-5 minutes on each side, or until they are crispy on the outside and hot through.
Nutrition (per one burger, served in a wholemeal pitta, 1/4 avocado, 2 Tbsp humus):
- 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.