Have you guys heard about the new Beyond Meat vegan burger that supposedly “bleeds” when you bite into it? I’ve heard rave reviews from friends who have tried it, and I’m definitely intrigued, but there’s something a little grotesque about how a product marketed towards vegans looks, smells, feels, and tastes like real meat. Call me crazy, but I don’t get it.
I do, however, appreciate how this wildly popular vegan burger uses beets for color and texture. I’ve been on a complete beet kick lately (check out our Roasted Beet Hummus if you haven’t already) and was thrilled to discover they provide an excellent foundation for healthy, hearty vegan burgers. Just look at these beauties!
The health benefits beets have to offer directly combat the reasons red meat (specifically, beef) is so bad for us. Naturally occurring nitrates in beets improve blood flow and lower our blood pressure. Beets also fight inflammation in the body, contain powerful phytonutrients that help fight off cancer, and support the detoxification process by purifying our blood and liver. Not so shabby, right?
Joining the beets, these vegan burgers boast protein-packed quinoa, fiber-loaded black beans, and chia seeds to give us a boost of healthy omega-3 fatty acids. These vegan burgers are gluten-free, soy-free and nut-free, making them perfect for a crowd with diverse food allergies. Bonus: they’re completely grill-able! After baking, you can grill them right away, but I recommend using a veggie basket. They’ll still be a little fragile at this point. If you’re grilling a frozen burger, you can slide it right onto the grill and it’ll hold up just fine. A few minutes on each side is all it takes to heat through.
These Beet, Black Bean and Quinoa Vegan Burgers are pretty hands off once your prep is finished. We even made a video to prove it. Take a peek for yourself!
Beet, Black Bean & Quinoa Vegan Burgers
- Prep Time: 20 mins
- Cook Time: 1 hour 20 mins
- Total Time: 1 hour 40 minutes
- Yield: 6 servings 1x
- Category: Dinner
- Cuisine: Vegan
Description
These vegan burgers are gluten-free (be sure to use gluten-free oats), soy-free and nut-free, making them perfect for a crowd with diverse food allergies.
Ingredients
- 1 ½ cups quinoa, cooked
- ½ lb. beets, trimmed (two medium-sized beets)
- ½ Tbsp. chia seeds
- 1 tsp. olive oil
- ½ yellow onion, diced
- 2 cloves garlic, minced
- 1 can black beans, drained and rinsed
- ½ cup rolled oats (we used Bob’s Red Mill Old Fashioned Rolled Oats)
- 1 Tbsp. Dijon mustard
- ½ tsp. sea salt
- ¼ tsp. black pepper
- ½ tsp. dried dill
For serving (optional):
- Vegan hamburger buns
- Your favorite greens (arugula, spinach, lettuce, etc.)
- Vegan mayo (I love Vegenaise and Just Mayo)
- Fresh tomato
- Sliced avocado
- Microgreens
- Purple cabbage, shredded
Instructions
- Start cooking your quinoa according to the package directions. When it’s done cooking, transfer to a large mixing bowl to cool off.
- Bring a large pot of water to a boil and fit with a steamer basket. Slice beets in half, and then cut each half into four even wedges. Arrange the beet slices in an even layer in the steamer basket. Cover and cook for 15-20 minutes, until just fork tender.
- Prepare your chia egg by combining the chia seeds with 1 tablespoon of water in a small bowl. Set aside for 5-10 minutes, until the mixture gels.
- While the beets and quinoa cook, heat 1 teaspoon of olive oil in a non-stick skillet. Add the onion and cook until soft, about 5 minutes, and season with a pinch of salt. Stir in the garlic and cook for a minute more. Remove from heat.
- Once the beets have cooled, peel them and discard the skins. Add the beets to the bowl of a food processor along with the cooked onion and garlic, black beans, rolled oats, Dijon mustard, salt and pepper. Pulse a few times to combine the ingredients, but be careful not to over-process. You want to maintain a slightly chunky texture.
- Transfer the burger mixture to the large bowl of quinoa and stir in the prepared chia egg and dill (it might be easier to use your hands at this point). Adjust seasonings to taste.
- Preheat your oven to 375F degrees. Form the burger mixture into six evenly sized balls, about the size of a tennis ball, and place them on a baking sheet lined with parchment paper. Use the palm of your hand to gently flatten the burgers until they’re about ½ inch thick. Brush the tops with olive oil and bake for 30 – 40 minutes, carefully flipping the burgers halfway through.
- To serve, divide the vegan burgers amongst six buns and top with vegan mayo, greens, fresh veggies, and sliced avocado.
Notes
If you don’t plan to eat the burgers right away, you can freeze them in an airtight container with a sheet of parchment paper in between each patty to prevent sticking.
The nutritional information below does not include buns, since they vary greatly.
Nutrition
- Serving Size:
- Calories: 396
- Sugar: 6.9 g
- Sodium: 725.8 mg
- Fat: 11.1 g
- Carbohydrates: 59.2 g
- Protein: 9.8 g
- Cholesterol: 0.5 mg
Katie Koteen
Hey Amy! Sorry I missed this earlier! I would give it 3-5 days in the refrigerator.
Amy Smith
Hi I was wondering how long these will last just in the fridge?
Lynn
Delish! Made these last night for dinner. We are new to plant based eating and are still experimenting and this recipe is by far the best! We garnished with tomato, avocado, red cabbage and vegan cheddar cheese. Served with chipotle sweet potatoes. Can't wait for leftovers!
Katie Koteen
Yeah, absolutely! Freeze 'em up!
Ellen
Can these beet-bean burner be made ahead and frozen?
Katie Koteen
It's 1/2 cup already cooked. Hope that helps!
Rebecca
Does " 1 1/2 cup quinoa cooked " mean measure 1 1/2 cup quinoa, then cook? Or does it mean 1 1/2 cup cooked quinoa