Introducing the beetroot burger. Burgers just don’t get better than this. Who would’ve believed a beetroot could taste so delicious… Beetroot was always the vegetable I steered clear of as a youngster as they were either over boiled or soaked in vinegar…. need I say more! Now they are more delicious than ever and used in superfood recipes, juicing, salads, beetroot crisps and now a meal on its own.
I bake them to ensure they are evenly cooked throughout but you can have them raw or just slightly grilled. They have a lovely smoky flavour with the smoked paprika and we finish them off with a delicious roasted pumpkin and tomato sauce.
Beetroots are extremely nutritional. The pigment which gives the beetroot its vibrant colour is known to contain anti cancer properties and it also cleanses the liver. They are rich in fibre, iron and vitamins A and C.
To select the beetroots, the greens should be fresh and vibrant looking, not limp and the beetroot should be firm. It is the purple skin which keeps the pigment in the vegetable. When it is peeled you notice the purple changes to a dark crimson colour which you’ll find out when you look at your fingers!
Beetroots are often over cooked which diminishes the nutritional value so I would avoid buying pre-cooked beetroots. Once the beetroot is cooked it turns a darker brown colour which you will notice when you cook your beetroot burger, but once you take a bite you can’t help but notice the delicious crimson colour on the inside. If you want to retain the vibrant colour then add lemon juice to your mixture.
So to make the beetroot burger, grate the peeled raw beetroot in a medium size grater.
It should look like this….
Grate the red onion on the small size grater and add to the bowl with the grated beetroot. Mash the chickpeas. I mash it with a fork as it gives a lovely texture to the burger but by all means you can add all the ingredients to a food processor if you want a smoother burger. Place the beetroot, onion and chick peas in a bowl along with the fresh chopped parsley, spices and seasoning. Add the quinoa flakes. I use the quinoa flakes instead of breadcrumbs as they are gluten-free and high in protein but you may add breadcrumbs if you wish. You can find these in any good health store.
Mix them all together and add an egg to bind.
Shape them into burger shapes to match the size of your burger buns and place them on greaseproof paper in a serving dish and leave them in the fridge for 2 hours or until you are ready to cook them.. This helps to firm them up.
To cook the beetroot burger you can either bake them at 180˚C/350˚F for 25 minutes or grill them turning gently after they are lightly browned.
To make the sauce, half a butternut squash lengthways and scoop out the seeds. Brush with olive oil and paprika and bake in a hot oven for 30 minutes until soft. Scoop out the flesh once slightly cooled and place in a bowl. Toast the cumin seeds in a pan for 2 minutes. Add the chilli, cumin seeds and grated tomato and mix together. For a smoother sauce blend in a food processor.
Arrange the burger as shown and enjoy!!!
Delicious with homemade gluten free burger buns….
- 400g/3 cups raw beetroot
- 1 red onion
- 400g/2⅓ cups cooked chickpeas
- 1 tablespoon smoked paprika
- 1 tablespoon cumin seeds
- 1 teaspoon ground turmeric
- 80g/1 cup quinoa flakes
- ¼ teaspoon hot paprika, optional
- handful of fresh chopped parsley
- ¼ teaspoon salt
- 1 egg
- ½ whole butternut squash
- 3 large tomatoes
- 1 teaspoon paprika
- Olive oil for brushing
- 1 teaspoon cumin seeds
- ¼ teaspoon minced red chilli, optional
- Peel and grate the beetroot on a medium grater and the red onion on the small grater. Place in a bowl.
- Mash the chickpeas with a fork or in a food processor.
- Add the smoked paprika, cumin seeds, turmeric and hot paprika.
- Add the quinoa flakes and salt to the bowl and mix well together.
- Add the parsley and the egg and mix well.
- Shape into round shapes and place on greaseproof paper on a serving dish and refrigerate for 2 hours to firm up.
- Bake for 25-30 minutes in a preheated oven at 175˚C/350˚F. Arrange in a burger bun with lettuce leaves and top with the sauce.
- Slice the butternut squash lengthways, remove the seeds and arrange on a baking tray. Brush with olive oil and sprinkle with paprika. Roast in a preheated oven at 200˚C/390˚F for 30 minutes. Scoop out the flesh and place in a bowl.
- Grate the tomatoes. Add these to the bowl.
- Toast the cumin seeds on a dry pan over a gentle heat constantly stirring with a wooden spoon for 2 minutes. Add these to the bowl.
- Add minced chilli and mash all the ingredients thoroughly.
- The burgers may also be grilled for a more chargrilled taste.
- I prefer to mash the chickpeas with a fork to add texture to the burger.
- For a smoother burger this may all be pulsed in a food processor.
- Quinoa flakes may be replaced with breadcrumbs, quinoa flour or dry quinoa pulsed in a food processor