Ultimate 1/4lb “Beet” Burger
Servings Prep Time
8burgers 30minutes
Cook Time Passive Time
30minutes 30minutes
Servings Prep Time
8burgers 30minutes
Cook Time Passive Time
30minutes 30minutes
Ingredients
  • 1cup Baby Spinach(about 2 hand fulls)
  • 1/2cup White Button Mushrooms, chopped
  • 1cup Red Onion, chopped
  • 1 1/2cup Red Grapes, Seedless, and halved
  • 2 1/2cup Cooked Basmati Brown Rice(see recipe notes)
  • 1cup Cooked Red/White Quinoa(see recipe notes)
  • 115oz Black Beans, No Salt Added(rinsed and drained)
  • 1/2cup Old Fashioned Rolled Oats
  • 1/2cup Roasted Beets, minced
  • 2 Tbsp Parsley, dried
  • 1Tbsp Chili Powder, Unsalted
  • 1Tbsp Onion Powder, unsalted
  • 1Tbsp Garlic Powder, unsalted
  • 1Tbsp Smoked Paprika
  • 1Tbsp Golden Flaxseed, milled
  • 1/4tsp Chipotle Pepper
  • 2Tbsp Nutritional Yeast
  • 3Tbsp Dijon Mustard(low-sodium brand)
  • 3Tbsp Vegan Worcestershire Sauce(or Ketchup. Be sure to use a brand without high fructose corn syrup)
  • 1 1/2Tbsp Liquid Smoke, Mesquite
  • 8tsp Mesquite BBQ Sauce(I like Stubbs BBQ Sauce)
Instructions
  1. Chop Baby spinach using a food processor and set aside.
  2. Add the chopped red onions, red seedless grapes, and mushrooms to a non-stick pan. On medium/high heat sautee veggies. The mushrooms will release natural water, so no need to add oil. Sautee veggies until all water has evaporated and veggies are glazed (about 10 minutes). Set aside.
  3. Add all remaining ingredients to food processor, including the chopped spinach and sauteed veggies. Pulse the mixture about 5-6 times. Using a spatula, stir the mixture for even distribution of spices a few times. Pulse a few more times until the mixture come together and hold. Cover mixture and refrigerate for 30 minutes – 2 hours to marinate and the firm up. NOTE: If pressed for time, omit refrigeration time and bake burgers in the oven. Be sure to allow burgers to cool and firm up after cooking time. If chill time is omitted DO NOT attempt to cook burgers on the grill!
  4. OVEN Method: Preheat oven to 375F. Line a cookie sheet with parchment paper. Scoop out a heaping 1/2cup of mixture onto to cookie sheet. Should make 8 patties. Using a spoon shape into the desired size. If desired, glaze each burger with 1 tsp of favorite BBQ sauce. Cook for 30 minutes in oven. Allow to cool 5-10 minutes to firm up.
  5. GRILL Method: Cook burgers on grill for 30 minutes, flipping once during cooking time. If desired, glaze each burger with favorite BBQ Sauce once burger has been flipped. Allow burger to cool 5-10 minutes before indulging.
Recipe Notes

Pre-cook Brown Rice, Quinoa and Beets in advance and allow to cool before using in the recipe.

Brown Rice – 1 cup uncooked = 2 1/2 cups cooked; INSTANT POT – add 1 cup Brown Rice and 1 cup of water to IP.  Cook on “manual” for 22 minutes.  Allow “natural release” for 10 minutes.  STOVE TOP – 1 cup Brown Rice and 2 cups water to a small saucepan.  Bring to a boil, then reduce to simmer, cover and cook for about 50 minutes.  Remove from heat and let stand for 10 minutes.

Quinoa – 1/3 cup uncooked = 1 cup cooked; In a small saucepan add 1/3 cup of Quinoa and 2/3 cups of water.  Bring to boil then simmer covered for 15 minutes.  Remove from heat, let rest for 10 minutes, then fluff with a fork.

Roast Beets:  Preheat oven 400F.  Trim both ends off beets.  Keeping the skin on, scrub under running water with a vegetable scrubber.  Individually wrap beets in aluminum foil and for about 45-50 minutes, until fork tender.  Or cover with water in a saucepan and boil on the stove top for about 50 minutes.  Allow to cool, then peel off the skin.

 

Burger recipe inspired and adapted from Dr. McDougall  https://www.drmcdougall.com/misc/2016nl/oct/recipes.htm

Recipy by Get2dRoot Health and Wellness