Black Bean Beet Burgers
Good morning tribe! I just cannot believe how much it is raining here. Remember last week when I talked about the pouring rain on our Tiny House metal roof? Well, it’s still here! And it’s expected to continue through tonight and tomorrow. We have had plans to go climbing tomorrow and I, personally, have been dreaming of all things sunshine, BBQs, and beers on the porch. Alas, I will just have to share the BBQ party with you here instead of on our porch. Today, I have a veggie and protein packed, vegan burger to share with you. These are delicious, extremely moist and full of antioxidants from the colorful root vegetables.
When I think of antioxidants, carrots are one of the first vegetables that come to my mind. They contain high levels of beta-carotine, this is what gives them their iconic orange color and is also responsible for their anti-oxidant action. But did you know the first carrot was actually purple? Carrots have been widely cultivated as a prize root that is satisfying, tasty, slightly sweet and nutritious. Carrots are an excellent source of Vitamin A, Vitamin K, biotin, fiber, Vitamin C, B6, potassium and thiamin.
I added oats into this recipe as a way to thicken the batter (little tip if your batter comes out too runny, add more oats- quinoa would also work well). However, oats also contain excellent healthy nourishment. Often forgotten as “just one of the grains,” oats have lost the praise that they once had as a nourishing staple. They contain high levels of the mineral magnesium, which is responsible for clearing out excess calcium in the body and shuttling it into our bones. The fiber in oats helps to clean out the intestines, colon, regulate blood sugar, and help to lower cholesterol levels in the blood.
Are you ready to talk about beets? Beets have a unique structure of phytonutrients that make them a well-known antioxidant and anti-inflammatory. They contain certain phytonutrients that protect eye and nerve tissue health. Along with vitamin-C and manganese, beets contain betanin that helps regulate inflammation in the cardiovascular system.
Phew, are you ready to dive in to some of the veggie burgers yet?
Black Bean Beet Burgers
Serves: 14 (varies -depending on size of patties)
Prep Time: 10 min (plus roasting time)
Cook Time: 20-30 minutes
- 2 cups black beans
- ½ cup rolled oats
- ¾-1 cup gluten free flour (I used a mix that we had but next time, I will use coconut or almond)
- 1 cup carrots, roasted
- 1-2 cups sweet potatoes, roasted
- 1 small beet, roasted
- 2 tsp cumin
- 1-2 tsp garlic powder
- 1 tsp salt
- 1 tsp pepper
- 1 tsp chili powder
- Mash black beans in a large bowl
- Blend or mash carrots, sweet potato and beets add to the bowl
- Mix in rolled oats, flour, and spices
- Scoop ¼- 1/3 cup scoops and roll into a ball then press onto a cookie sheet
- Grill the patties for about 5-10 minutes on each side
- Serve on as a burger with black bean spread, pickles, lettuce and other condiments, or on top of a salad.