Beet & Bean Burgers
Article Published on Sep 12, 2018
BBQ time with burgers! Smoky and sensational, these black bean and beet burgers will rock your summer!
Besides capturing the smoky, juicy, savory sensations of biting into a really great burger, these come through as a fave for all eaters—even those with dietary restrictions.
Nervous about eating beans? Try these digestive enzymes to help you with digestion so you don’t miss out on the endless benefits to legumes and pulses. How often do you get to say a burger is beneficial to your health and longevity? You can now.
Beet & Bean Burgers
- Olive oil and broth or water for sautéing
- 1 onion, finely diced
- 2–4 garlic cloves, finely chopped
- 1 cup wild mushrooms, chopped
- 2 tablespoons ground flax seeds, mixed with ¼ cup water or broth for flax eggs
- 2 (14-ounce) cans organic black beans, drained, rinsed, roughly mashed
- 2 medium beets, grated (I use the food processor for the beets and nuts)
- 1 cup walnuts or pecans, chopped (use whole sunflower seeds as a nut-free sub)
- 3 tablespoons tomato purée
- 2 tablespoons organic, gluten-free tamari, coconut, or liquid aminos
- 1½–2 teaspoons smoked paprika
- 1 teaspoon dried oregano, rubbed
- Sea salt and freshly ground black pepper, to taste
- Approx. ½ cup cooked grains such as rice, quinoa, or ground oats, if needed, see below.
Heat a skillet over medium, add a little splash oil, broth or water and warm 1 minute then add the onion. Cook a few minutes, add the garlic, mushrooms, and a pinch sea salt. Continue to sauté approximately 5 minutes or until mushrooms are caramelized. Remove from heat and set aside. Prepare flax eggs.
Add black beans to a large bowl with the remaining ingredients including the sautéed onion-mushroom mixture and the flax seed eggs and seasonings.
Using your hands or a spatula combine the mixture well. Taste to adjust seasonings if needed and test to ensure it holds together well when formed into patties. If they aren’t sturdy enough, add additional grains or oatmeal.
Wet hands with water and form mixture into 8 patties approximately an inch thick and 3 to 4 inches wide. Stack between slices of parchment paper if you plan to freeze these.
To cook – bake on a parchment covered pan in the preheated oven at 375F for 15 mins, turn and continue to bake another 10–15 minutes or until burgers are perfectly bronzed and hold together well. They can be enjoyed at this point, frozen, seared in a hot cast iron sauté pan or on the grill. Serve warm on buns or greens with chosen toppings such as caramelized onions, avocado, hot sauce, toasted nuts, and side dishes such as those suggested below.
Avocado aioli, salsa verde, mango salsa, cashew cheddar, or chimichurri are my favorite sauces with these burgers along with crispy, smoky tempeh bits or coconut bacon.
A serving of fermented veggies such as sauerkraut or kimchi will help you with digestion, and it’s a delish burger companion.
Want more protein power? Add a scoop or two of Natural Sunwarrior Protein
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