Beetroot burgers
Beetroot burgers are vegetarian bean burgers made using plant based ingredients and can be prepared in minutes. They make a tasty lunch idea when served a burger bun, flatbread or pitta bread dressed up with garnish, chutney or sauerkraut.
Ingredients
- 200 grams white beans
- 210 grams shredded beetroot
- 30 grams chia seeds
- 25 grams flour
Instructions
Prepare the burgers
- Mash the beans in a bowl using a fork.
- Drain the shredded beetroot and add to the beans. Add the chia seeds and flour and mix.
- Divide the mixture into six equal portions and form burger shapes. Coat the burgers in a little flour if the mixture is sticky.
Cook
- Shallow fry in a little olive oil for a few minutes on each side until cooked through.
Notes
Note
The nutritional information is for the burgers only and does not include any bread or garnish.
How to serve
- Serve in a burger bun, pitta bread or flat bread.
- Serve with a green salad or homemade sauerkraut.
- Top with relish such as red tomato chutney, fruit chutney, caramelised onion chutney or spiced apricot chutney.
- These burgers can be stored in the fridge until the next day but they are likely to absorb moisture and lose their shape when handled. If this happens, reform by hand using a small amount of flour if needed
- They can also be frozen. Freeze on a board and then transfer to an airtight container. Defrost at room temperature and reform if necessary (as above) before cooking.
Nutrition
Calories: 101kcalCarbohydrates: 17gProtein: 5gFat: 2gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.1gTrans Fat: 0.01gSodium: 30mgPotassium: 326mgFiber: 5gSugar: 2gVitamin A: 14IUVitamin C: 2mgCalcium: 68mgIron: 2mg
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