I love me a delicious veggie burger. Which, to be honest, is hard to find if you don't make them yourself. These beet bean burgers are packed with protein, full of flavor, and are easily toast-able after being kept frozen. Eat them between a sprouted bun, over a lettuce bed, in a wrap, or over a raw zucchini salad. Once you've made them ahead of time, they are so easy to grab and reheat for those lazy dinner nights. Plus, at least you know exactly what your eating. Isn't that the most important goal of eating healthy? Step away from the preserved, packaged frozen aisle and get cookin'. |
Ingredients:
makes 8 patties
1 cup (or 1 large) raw beet, grated using a julienne slicer
1/2 of a red onion, chopped
1 can organic black beans
7 oz firm tofu
1 1/2 cups rolled oats
2 cloves garlic, minced
6 TB egg whites
2 tsp ground stone mustard
1 TB extra virgin olive oil
1 tsp cumin
1/2 tsp chili powder
1/4 tsp smoked paprika
salt & pepper
Directions:
makes 8 patties
1 cup (or 1 large) raw beet, grated using a julienne slicer
1/2 of a red onion, chopped
1 can organic black beans
7 oz firm tofu
1 1/2 cups rolled oats
2 cloves garlic, minced
6 TB egg whites
2 tsp ground stone mustard
1 TB extra virgin olive oil
1 tsp cumin
1/2 tsp chili powder
1/4 tsp smoked paprika
salt & pepper
Directions:
- Peel and grate the beets using a julienne slicer or food processor. Place into a medium/large mixing bowl.
- Mix in the chopped red onion and garlic
- Add the olive oil, egg whites, mustard and oats (you could also grind the oats into flour instead of leaving them whole, and add them in exactly the same way) and mix well using a large spoon or hands.
- Next, mix in the tofu by crumbling it with your hands as you add it in.
- Mash the black beans by hand or place into a food processor/blender and blend a couple times until slightly mashed, but not so much that the beans are completely mashed.
- Add the black beans into the mixture. Toss in all your spices, a dash of salt and pepper, and mix well using your hands.
- Set the mixture aside for about 30 minutes to let the oats soak in.
- Preheat your oven to 375 degrees and lightly spray a baking sheet with pan spray.
- After 30 minutes, check if the mixture sticks well together. If it doesn't, simply toss more oats in until it is a sticky-like texture.
- Form into 1/2" thick, 3-4" wide patties and place evenly apart on the baking sheet. The thicker you make them, the juicer they will be!
- Bake for 20 minutes. Flip them and bake for an additional 8-10 minutes.
- Once they are lightly crisp and slightly browned, they are done. Avoid overcooking as they will become dry!
- Store in the freezer for easy eating & enjoy!
- You also have the option to cook them over a skillet or grill. Cook for 3-4 minutes on each side until slightly browned & crisp.