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Beet, Quinoa, Black Bean and Flaxseed Burgers

Beet, Quinoa, Black Bean and Flaxseed Burgers 6.000

Scott Suchman for The Washington Post

Weeknight Vegetarian Nov 2, 2015

These hearty burgers get their gorgeous color from beets, and their protein from quinoa and flaxseed. You could make them with other leftover root vegetables, beans and grains, subbing in the same amounts. These are baked to firm them up and then pan-fried to give them crisp edges and a more satisfying texture.

Make Ahead: The baked patties can be refrigerated for up to 1 week or frozen for up to 6 months; bring to room temperature before pan-frying.

Where to Buy: Look for oat flour by Bob's Red Mill in the gluten-free section of supermarkets or natural foods stores; you can also easily make your own by grinding rolled oats in a food processor or clean spice grinder.


Servings:
6

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 6 servings

Ingredients
  • For the patties
  • 8 ounces small beets, trimmed and scrubbed (may substitute pre-cooked beets)
  • 3/4 cup water
  • 1/2 cup quinoa
  • 1 1/4 cups drained and rinsed black beans (canned no-salt-added or homemade)
  • 1 small shallot lobe, finely chopped
  • 2 cloves garlic, finely chopped
  • 1/4 cup cilantro leaves, coarsely chopped
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons fresh lime juice
  • 2 tablespoons oat flour (see headnote)
  • 2 tablespoons ground flaxseed
  • 1/2 teaspoon fine sea salt, or more as needed
  • 1/2 teaspoon freshly ground black pepper, or more as needed
  • 2 tablespoons coconut oil
  • For assembly
  • 6 whole-wheat buns, toasted
  • 2 tablespoons tahini
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • Arugula, lettuce or other tender greens (optional)
  • Flesh of 2 avocados, sliced

Directions

For the patties: Preheat the oven to 400 degrees. Wrap the beets tightly in aluminum foil and place on a baking sheet; bake until fork-tender, 50 to 60 minutes. Unwrap, and when cool enough to handle, slip off the peels under running water. Let continue to cool. (Leave the oven on for baking the burgers; you can use it to toast the buns in the meantime.)

While the beets are roasting, combine the water and quinoa in a small saucepan over high heat, bring to a boil, then reduce the heat until the liquid is barely bubbling, cover and cook until all the water has been absorbed and the quinoa is tender, 15 to 20 minutes. Let cool. (You should have about 1 1/2 cups.)

Cut the cooled beets into 1/2-inch cubes, placing them in a mixing bowl. Add the black beans; use a fork to mash the two together, then stir in the cooled quinoa, shallot, garlic, cilantro, vinegar, lime, oat flour, flaxseed, sea salt and pepper. Taste, and add sea salt and pepper as needed.

Line a large, rimmed baking sheet with parchment paper.

Don food-safe gloves if you're worried about beet stains. Use your hands to divide the beet mixture into 6 equal portions, shaping each into a fat patty. Transfer to the baking sheet; bake (400 degrees) until the tops are firm and dry to the touch, 15 minutes; flip and repeat on the second side. Let cool.

Melt the coconut oil in a large skillet (preferably nonstick) over medium heat. Once the oil shimmers, add the patties, working in batches as needed to avoid overcrowding). Cook until browned and crisp, 2 to 3 minutes on each side.

To serve, spread the bottom half of each bun with about 1 teaspoon of the tahini, then sprinkle lightly with crushed red pepper flakes, if using. Finish each burger with (in order): a few arugula leaves, if using, a beet patty, avocado slices and the top bun, and serve.

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Recipe Source

Adapted from "Superfoods," by Julie Montagu (Quadrille Publishing, 2015).

Tested by Joe Yonan.

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Email questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 550


% Daily Values*

Total Fat: 19g 29%

Saturated Fat: 5g 25%

Cholesterol: 0mg 0%

Sodium: 700mg 29%

Total Carbohydrates: 83g 28%

Dietary Fiber: 19g 76%

Sugar: 9g

Protein: 20g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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