Hello world! Happy friday. Today I am bringing you a easy recipe for Blood Building Beet Burgers!
They are vegetarian, full of nutrients, and come with an easy recipe for a high protein and gluten free flax seed ‘bun’.
About Flaxseed Buns
Before we go any further, I want to talk about these flaxseed ‘buns’. I found a super simple recipe for ‘dinner rolls’ from Hemsley and Hemsley. All that was required were eggs and ground flaxseed. And the picture showed the rolls being big and fluffy looking.
Well, as the old saying goes looks can be deceiving. After making the rolls strictly according to instructions, what I got was flat little ‘cakes’, not pillowy buns!
I shelved my disappointed and flaxseed rolls (in a sealed container), and proceeded to continue my burger recipe testing process using a regular bun recipe in the bread machine. As in, not gluten free, and full of refined white carbs.
Why the Flaxseed ‘Buns’ Work with These Beet Burger Patties
Fortunately, on my second testing of this beet burger patty recipe I decided to just cut one of my flaxseed cakes in half and try it with a patty inside.
And… it was so good! The flavors worked really well together, the flaxseed savoriness complemented the earthy salty sweetness of the beet patties perfectly.
The other thing is that I found that these flat little ‘buns’ actually make for a much more ‘eatable’ burger because you can get your mouth around them to get a good bite. Which also means that you can really load up your burger with extra’s like pickles, lettuce, tomato, onion, feta cheese, lettuce etc.
If you want to have a thicker and bulkier bun, then what you can also do is skip slicing the flax ‘buns’ in half. Simply use two, – one for the top and one for the bottom. You should then end up with quite a high burger.
Why These Beet Burgers are so Healthy
Besides being super tasty and hearty – the other great thing about these burgers is that are literally packed with nutrients, protein and fibre.
Health Benefits of Beetroots
In keeping with their intense color, beetroots are known for their blood building qualities. This is due to the iron and nitrate content of beets. While one cup of beetroot contains merely 1,1 mg of iron, for some reason it is in a highly bioavailable form, which is why beet juice is such a popular treatment for anemia.
As for the nitrates in beets, they are the same as the nitrates found in leafy green vegetables – one of the elements of greens which makes them so good for us! Once taken up by the body, nitrates are stored in the blood, and have a positive impact on circulation, heart and blood health.
Besides being a blood builder, beets are also known to be a blood purifier. This is because beets boost the body’s levels of glutathione, thought by some to be the number one antioxidant in the human body.
In addition to building and cleansing the blood, beets also contain good levels of vitamin C, fibre, potassium, manganese and certain B vitamins.
Health Benefits of Flaxseeds
Flaxseeds are highly nutrient dense, contain rich levels of Omega 3 and antioxidants and are full of fibre and protein.
- Omega 3 fats + 200%
- Fibre 22%
- Protein 7 %
- Vitamin B1 31%
- Manganese 35%
- Magnesium 30%
- Phosphorus 19%
- Selenium 10%
- Copper 30%
That is some serious nutrition right there! Combine this with a beetroot burger patty, some crispy lettuce and generous dollopings of kale pesto – and it’s really a powerhouse meal. : )
Which are my favorite kind of recipe to bring to you – so let’s get to exactly that. The RECIPE.
Beet & Lentil BurgerPrint This
- 3 cups cooked lentils, or +-1 cup uncooked
- 200 grams beetroot
- 4 tablespoons ground flaxseed
- 2 lightly beaten eggs
- 1/3 cup oat flour (use gluten free if intolerant)
- 5 tablespoons nutritional yeast
- 4 teaspoons dried rosemary
- 1 teaspoon dried & powdered cilantro seeds
- dash of chilli flakes
- Salt and pepper to taste
- 3 cloves crushed garlic
- For the burger 'buns':
- 225 grams ground flaxseeds
- 2 teaspoons bicarbonate of soda
- 1 teaspoon salt
- Pinch of black pepper
- 4 large well beaten eggs (use 5 if the eggs are on the small side)
- 4 tablespoons apple cider vinegar
- 5 tablespoons butter
- 4-5 tablespoons water
- 2 teaspoon of dried rosemary
- 1 tablespoon poppy seeds (for sprinkling)
Burger ‘Bun’ Instructions:
- Preheat oven to 350 F – 180 C and line two sheet pans with parchment paper.
- Mix dry ingredients and add in the well beaten egg and the water.
- Now allow the mix to sit for at least 5 minutes. This allows the flaxseeds to hydrate and release their stickiness.
- Coat your hands with water and divide the mix into 12 equal portions.
- Roll these into balls in you hands, and then place them onto the baking sheets and presse them down lightly so that they can form flatter circles.
- Sprinkle the tops with poppyseeds. You can press the seeds in lightly with your fingers, to keep them from rolling off the top after baking.
- Slip the two sheets into the oven and bake for 20-22 minutes.
- Once done, remove from the oven and allow the ‘buns’ to cool completely. Store in an airtight container.
Burger Patty Mixture Instructions:
- If have not cooked your lentils yet, do this first according to your lentil package instructions.
- While the lentils are cooking, peel and grate your beets, using a coarse grater.
- Transfer the grated beetroot to a pot with a tablespoons of olive oil. Toss continuously over a medium heat until the beet bits have softened a little.
- Add the flaxseed let stand for 5 minutes.
- Then add all other ingredients. In you have not beaten the eggs yet – what I do is simple whip them up in a mug with a fork. This works fine – no need to get out the electric beater.
- Mix all together until well combined.
Cooking the Patties:
- Heat a few tablespoons of oil in a skillet.
- Drop in two very heaped tablespoons of the mixture, and press down and shape gently into a round using the tablespoon. Do as many of these as will fit in your pan.
- Cook on a medium heat, and add extra oil if needed.
- I find that the patties taste best if fried slowly, until some browning / blackening starts to occur.
- After cooking, transfer to a baking sheet in the oven to keep warm until assemble the burgers
Assembling the Burgers:
To assemble the burgers, what I do is butter the ‘buns’ and layer on lettuce, the patties, some pesto (in my case some de-bittered kale pesto), some milk kefir, and some extra black pepper. What we also found can make a great addition is fetta cheese. Yum!
Of course you can add anything you want. Tomatoes, onion, a few fries, pickles etc. Let me know if you make these and come up with any great combos!