Recipe: Beet and Bean Vegetable Burger

The star ingredient tomatoes beets and bean

 

Servings makes 6 quarter pound patties

 

Ingredients 

  • 2 cups cooked quinoa - cooled to room temperature

  • 1 large can (29 oz.) pink beans (habichuelas rosadas) - drained and rinsed

  • 1 cup finely shredded raw beet (1 medium to large beet)

  • 1/2 cup finely shredded raw carrot (1 large carrot)

  • 1/4 cup finely shredded raw white onion (1/2 white onion)

  • 1 egg

  • Sea salt and freshly ground black pepper to taste

  • Garlic powder to taste

  • 1 tablespoon vegan Worcestershire sauce or soy sauce (standard Worcestershire sauce contains anchovies, so to be truly vegetarian use a vegan variety or soy sauce)

 

Procedure 

  1. Cook quinoa per instructions on the packaging.  (Usually 2 cups cold water to 1 cup uncooked quinoa) 

  2. Let quinoa cool to room temperature. 

  3. Empty can of beans into a colander and rinse thoroughly. 

  4. Lightly mash the beans in the colander with a fork or wooden spoon, to drain more moisture.  Finely grate beets, carrots, and onion with a box grater.  (Box graters typically have 4 different grating edges.  Use the edge with the second smallest holes.)  

  5. Transfer grated vegetables into a small colander (the smaller holes for drainage the better).  Squeeze all the juice out of the grated vegetables.  This is very important.  If the vegetables are too wet, the patties will not hold together when cooking. 

  6. Combine drained vegetables, quinoa, beans and egg in a mixing bowl. 

  7. Season with salt, pepper, garlic powder and Worcestershire. 

  8. Mix all ingredients well.  Form patties and put in the fridge to cool for at least 10 minutes.  While patties are cooling, cut all your vegetables for toppings (tomatoes, lettuce, onions, pickles etc.). 

 

Preheat sauté or grill pan on a medium-high heat.  Barely coat your pan with a little olive oil.  When the pan is nice and hot put on your patty.  Cook for about 3 minutes per side.  Resist the temptation to flip the patty before the 3-minute mark or it may crumble!  Top with cheese and your favorite toppings and condiments.  I used smoked gouda, lettuce, tomato and Dijon mustard

 

Beet and Bean Veggie Burger
Chef Chris Ackerman

About Chris Ackerman  

 

He is not only a master chef but also has a Masters in Public Health. He coordinated a healthy corner store initiative in New Brunswick, New Jersey and currently is a researcher at the Center for Tobacco Studies.  Chris prepares menus inspired by the culinary traditions of Italy, Eastern Europe, India and his absolute favorite, Puerto Rico.

LinkedIn https://www.linkedin.com/in/christopher-ackerman-mph-ches-b39a1b73/

 

Coqui the Chef's Food Tip:

 

Pick beets that are heavy for their size and show no soft, moist spots, shriveled flabby skin or cuts. If sold with their tops that's a good indicator of freshness.  And remember only give the beets a "beet bath" when you are going to use them. 

Disclaimer/No Medical Advice Given. The information on this website is for informational purposes only and is not intended as a substitute for professional medical help, advice, diagnosis or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you have regarding your health care. Use at your risk. 

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