Craving a hearty, flavorful meal that’s also packed with nutrients? These Smoky Black Bean and Beet Burgers offer a vibrant twist on a classic, making them a delicious addition to your collection of Healthy Beet Recipes. You’ll love their earthy flavor and satisfying texture.
Key Ingredients & Substitutions
- Cooked Beets: Freshly roasted or canned beets work well.
- Black Beans: Canned black beans are convenient; rinse and drain thoroughly.
- Smoked Paprika: Essential for that smoky depth; regular paprika can be used in a pinch but the smoky flavor will be less pronounced.
- Oats: Rolled oats help bind the burgers; use certified gluten-free if needed.
- Red Onion: Adds a sharp, savory bite.
Ingredients
Main Ingredients:
- 1 ½ cups cooked beets, chopped
- 1 (15-ounce) can black beans, rinsed and drained
- ½ cup rolled oats
- ¼ cup finely chopped red onion
- 2 tablespoons nutritional yeast (optional, for cheesy flavor)
- 1 tablespoon olive oil, plus more for cooking
Spices:
- 1 ½ teaspoons smoked paprika
- ½ teaspoon ground cumin
- ¼ teaspoon garlic powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Servings: 4 burgers
- Calories per serving: Approximately 280 calories
- Tools Needed: Food processor, large mixing bowl, large skillet
Step-by-Step Instructions
1. Prepare Your Beets and Beans
If using fresh beets, roast and cool them first. In a food processor, pulse the chopped cooked beets until they are finely minced but not pureed. Add the rinsed and drained black beans to the food processor with the beets.
2. Combine All Ingredients
Add the rolled oats, finely chopped red onion, nutritional yeast (if using), olive oil, smoked paprika, ground cumin, garlic powder, salt, and pepper to the food processor. Pulse until the mixture is well combined and holds together when pressed, but still has some texture. Avoid over-processing; you don’t want a smooth paste.
3. Form the Burger Patties
Transfer the mixture to a large mixing bowl. Divide the mixture into four equal portions. Gently form each portion into a firm, round patty about ¾ inch thick.
4. Cook Your Beet Burgers
Heat a large skillet over medium heat with a little olive oil. Carefully place the beet burgers in the hot skillet. Cook for 5-7 minutes per side, or until they are golden brown and heated through.
5. Serve and Enjoy
Serve your Smoky Black Bean and Beet Burgers immediately on your favorite buns with your preferred toppings. These Healthy Beet Recipes are fantastic with avocado, lettuce, and a tangy sauce.
Variation Ideas
- Add a pinch of cayenne pepper for a spicy kick.
- Mix in chopped fresh cilantro or parsley for a brighter flavor.
- Swap out some oats for breadcrumbs if you prefer.
- Experiment with different seasonings like chili powder or onion powder.
Storage Instructions
Store leftover Smoky Black Bean and Beet Burgers in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can warm them in a skillet over medium heat or in the oven until heated through.
Frequently Asked Questions (FAQ)
Can I bake these beet burgers instead of frying them?
Yes, you can bake them. Preheat your oven to 375°F (190°C) and bake for 20-25 minutes, flipping halfway, until golden brown.
Can I freeze these black bean and beet burgers?
Absolutely! Form the patties, then place them on a baking sheet lined with parchment paper and freeze until solid. Once frozen, transfer them to a freezer-safe bag or container for up to 3 months.
Do I need a food processor for this recipe?
A food processor makes this recipe much easier, but you can finely chop the beets and mash the black beans by hand if you don’t have one.
What kind of beets are best for this recipe?
Cooked red beets are ideal for their vibrant color and earthy flavor. You can roast them yourself or use pre-cooked, unseasoned beets.
Are these burgers gluten-free?
If you use certified gluten-free rolled oats, then these Smoky Black Bean and Beet Burgers are naturally gluten-free.
What are some good topping ideas for these beet burgers?
Consider classic burger toppings like lettuce, tomato, and onion, or try avocado, a dollop of yogurt-based sauce, or pickled red onions to complement the earthy flavors. These Healthy Beet Recipes are very versatile.