Doesn’t this red beet burger look just gorgeous? As “you eat with your eyes”, you know that the look and feel is an important aspect of a great meal too. These whole food plant based (WFPB) veggie patties taste absolutely delicious, are full of flavour and have the most incredible texture.
On top of that they are oil-free, gluten free and easy to prepare. Yes you’ve read it right, For this lean recipe I could skip the olive oil altogether.
Fascinating color & earthy taste
If you shy away from cooking beets don’t miss my convenience tip at the end of this blog post. I’m not sure, why I’ve always been fascinated by these roots. Its incredible color might be one of the reasons, but I also enjoy its earthy taste which is not comparable to any other vegetable. But first let’s take a closer look at the root’s health benefits.
Amazing health benefits of beets
Beet is also called “power root” because of its multitude of vitamins, minerals and valuable phytonutrients. It is an ideal supplement, especially for athletes, because beetroots promote the formation of mitochondria (power stations of our cells), which increases our performance. (1) Regular consumption can boost the fat metabolism. It also improves the maintenance of our muscles and connective tissue structures, which helps us to recover after exercise, for example.
Beetroot is not only a must for athletes, but it generally stands for more vitality and performance in everyday life, promotes regeneration after physical activity and helps to prevent injuries.(2) These roots store also a high amount of nitrate and thus reduce the oxygen demand of our muscles.
Beetroot leaves are even more powerful
I like to use beetroot leaves for smoothies because they contain the most vitamins. The leaf green contains for example, seven times as much calcium as the tuber, three times as much magnesium, six times as much vitamin C, more than two hundred times more vitamin A and two thousand times more vitamin K.
A no-brainer in your kitchen!
What I love best about this veggie patty recipe? After you’ve prepared the mix, the meatless patties can be baked within 25 minutes in your oven. When I have the choice, I always prefer the baking oven over the frying pan for my clean eating meals. Ok, it takes a bit longer in the oven than frying in a pan but still the advantages prevail…
Baking in the oven:
- requires less attention as the patties cook,
- saves unnecessary calories from cooking oil and
- prevents smelly house after frying – what a pleasure!
And believe me – thanks to beetroots these burgers remain juicy, even after baking. Tip: If you prefer crispier beetroot burgers cook them a bit longer than the suggested 25 minutes. Thinner and smaller patties will cook faster.
Trying out beet burgers was on my wish list for a long time. When I researched the web for recipe inspirations, the long ingredient lists and complicated directions always discouraged me. In the end I was forced to experiment on my own and it was worth it! You can use eater fresh or roasted beets for this patties. From my own experience both options work.
Baked vegetable patties with gluten free grains
Finally I proudly present my simplified beet burger recipe. One important part of the dough are whole grains. I’m using the protein-rich millet that I grind for 2 seconds in my food processor to shorten its cooking time. Be sure not to process too long or the millet will turn into flour.
Millet like brown rice is a staple in my kitchen and I cook it often as a healthy and quick side dish. If you don’t use millet in your kitchen, I highly recommend to give it a try. Similar to the pseudo-grain quinoa it has a high protein content and is gluten free. Instead of millet you can also use rolled oats or the mentioned quinoa.
3 important preparation steps
There are 2 steps that you need to do in advance before you can mix the burger dough:
- roast walnuts
- grate beets (eater fresh or cooked)
- cook the millet
Let’s jump to the detailed recipe!Print
red beet burger recipe
A delicious veggie burger
- Prep Time: 10
- Cook Time: 25
- Total Time: 35
- 2–3 beets, grated and drained
- 100 gr. millet (grinded coarsely) or rolled oats
- 200 ml water
- 2–3 Tbsp parsley, hacked
- 1 tsp garlic powder
- 2 tsp walnuts or other nuts, hacked
- 1 tsp Cayenne pepper
- 1 tsp smoked paprika (optional)
- salt and pepper
- (optionally, some whole grain wheat)
- Roast nuts in a skillet over medium heat.
- Set aside.
- Preheat oven at 360 F°/180°C.
- Cook up millet or oats in 200 ml water (results in 1 cup cooked millet)
- Let it simmer for 3 minutes until all water is soaked up.
- Put whole grain mush in a bowl.
- Add red beet, parsley, spices and nuts.
- Mix with your hand, I recommend to use gloves. (If dough is not firm enough, add some oats which will help the dough hold together)
- Form 8-10 burgers and place them on a baking sheet with parchment paper.
- Bake at 360 F°/180°C for 25 – 30 minutes in baking oven.
- Leftover patties will keep in an airtight container in the fridge for 2 to 3 days. You can also freeze cooled burgers for up to 1 month.
- A great variation is to replace beets with sweet potatoes
How to serve beet veggie burgers
Serve vegetable patties in a whole grain bun, pita bread or as a wrap with your preferred clean eating toppings. You might also want to arrange it on a green salad plate for a light and colorful lunch. We love to combine it with our beloved potato salad sometimes “with”, sometimes “without” fish.
How to cook beets or avoid it altogether…
I get these dark red bulbs regularly in my vegetable subscription box. My preferred cooking method is using a pressure cooker which saves me some time, but I still have to peel those vegetables after cooking.
From time to time I buy precooked, whole, peeled beets you can get at supermarkets – here in Germany even at Aldi or online (see my picks below). They are vacuum-packed and in my opinion there is no difference between your own cooked beets or if you buy them vacuum-packed except for the price. On the other hand the convenience food is still appropriate for clean eating and saves you a whole bunch of time.
Have you ever used vacuum-packed beets? Let us know your experience and also how you liked the vegan burgers in the comment section below.
OTHER PLANT BASED BURGER YOU MIGHT ENJOY