Description
A super tasty meat free burger
Ingredients
Scale
- 1–2 tablespoon olive or coconut oil
- 1 medium yellow onion
- 3 cloves garlic, minced
- 3 beets, small-medium diced
- 2 cups cooked brown rice
- 1/2 cup rolled oats
- 2 eggs, lightly beaten
- 1/2 cup chopped prunes
- 1 (15 ounce) can black beans, drained, rinsed, and mashed
- 2 teaspoons coriander
- 1 teaspoon thyme
- 1 teaspoon sea salt
- 1/4 teaspoon cinnamon
- 1/8 teaspoon freshly ground black pepper
- 1 tablespoon mellow white miso
- oil for frying
Instructions
- In a large skillet pan, heat 1-2 tablespoons oil over medium heat. Add the onion and cook until soft and lightly brown 5-8 minutes. Add the garlic and allow to cook for a minute. Add the diced beets and cook until soft, about 30 minutes.
- A word about the diced beets. You want to dice them so they are not too small. Do not use your food processor for this. That is where I’ve made mistakes in the past. Overly diced/chopped veggies=a mushy burger.
- Start by cutting off the top and bottom of your beets. Save the greens for another use (you can use they just like you would chard. In fact, use them in this recipe in place of the rainbow chard). Then peel the beets and start dicing. They should look like this when you are finished.
- Your non-knife hand will be stained a lovely red color. Evidence of your hard work in the kitchen! While the beets were cooking, I prepared the beans.
- I mashed them with a potato masher right in the colander that I used to drain them.
- Once your beets are tender (after cooking for about 30 minutes), turn off the heat and allow them to cool a bit. In a large bowl, mix together the beet mixture, rice, oatmeal, beans, prunes, and miso. Mix well and then stir in the spices. Add the lightly beaten eggs and stir until everything is well incorporated.
- Allow the mixture to rest for about 15 minutes. {You can also prepare to this point and refrigerate for a few hours or even a day or two before proceeding}
- While the mixture is resting, get your pan hot and heat a decent amount of oil. It needs to be nice and hot before you start, so make sure you give it ample time to heat up. This is another factor I’ve found to be key in homemade veggie burgers: you need a hot pan! Once your pan is hot, use your hands to form a thick patty. Transfer it back and forth from your hands until it is well-formed. Place the patty on your pan. If it doesn’t sizzle, your pan isn’t hot enough; wait before you add any more patties. Continue with the rest of your patties. Although the mixture makes 8 patties, I just made two for Tim, one for me, and a mini one for Meghan.
- Allow to cook about 4-6 minutes. You want it to get a nice sear before flipping. Using a spatula, carefully flip the patties. Use your hand to guide the patty. If it falls apart at all, just use your spatula to form it back together.
- See the nice sear on the outside of the burgers? That’s what your shooting for. After flipping, allow to cook another 4-6 minutes. If you would like, add a slice of cheese to each patty for the last few minutes of cooking time. Serve on whole grain buns.
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Category: main meal
- Cuisine: American
Nutrition
- Serving Size: 1 burger
- Calories: 219
- Sugar: 7.3g
- Sodium: 412mg
- Fat: 4.6g
- Carbohydrates: 37.5g
- Protein: 8.1g