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Beetroot Chickpea Burgers

Want a healthy, tasty plant-based meal? Then try these cheery coloured beetroot & chickpea burgers! They are incredibly easy to make: just pop all ingredients into a blender or food processor to mix and then shape into patties to pan-fry or bake.

Chick peas are naturally high in protein, fibre & full of vitamins & minerals. Beetroot is packed with nitrates, which lower blood pressure & improve circulation, betacyanin, to help you detox & alpha-lipoid acid, an anti-oxidant which helps increase insulin-sensitivity, so good for blood sugar regulation. Healthy burgers!

To oomph up the protein, omega-3 and fibre content I have added ground flaxseed & chia seeds. I love also adding protein powder (soya bean and pea protein varieties work well) to further boost the protein content. If not using, substitute for more oats (see proportions below).

Beet 14

Serves: 4 (2 burgers each). Makes 8 in total.

Preparation time: 20 mins

Cooking time: 8 mins (4 mins each side) if pan-frying or 18-20 mins in the oven

Ingredients:

  • 400g can of cooked chickpeas (you can soak your own if you wish), drained
  • 3 cooked beetroots (not the ones in vinegar)
  • 1 small red onion
  • 3 garlic cloves
  • Large bunch of fresh coriander
  • Salt & pepper
  • 2 tbsp ground flaxseed
  • 2 tbsp chia seeds
  • Optional: 2 tbsp protein powder, if using (soya bean and pea protein powders work well). If not using, substitute for more oats
  • 300g rolled oats, gluten free if required
  • 2 eggs or chia egg substitute*
  • Coconut oil or rapeseed oil to pan fry
  • 1/2-1 tsp of chilli powder or chilli flakes (depending how hot you like it)
  • 1/4 tsp cayenne pepper
  • 1 tbsp lemon juice

To serve:

  • Gem lettuce leaves

Homemade guacamole:

  • 2 ripe avocados
  • 1 red chilli
  • 1 plump clove of garlic
  • Juice from 1 large lime or 2 medium ones
  • Salt & pepper, to taste

*Chia egg substitute: mix 1 tbsp of chia seeds with 3 tbsp of water and leave to soak for 5 mins before using

Method

Drain the chickpeas & place in a blender or food processor. Add remaining burger ingredients & whizz to form a paste. The ground flaxseed ground chia seeds will help the mixture bind together.

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Season with salt & pepper & adjust to taste.

Using your hands, shape into burger-shape patties. You can leave these in the refrigerator for 15 mins or overnight to help the burgers keep their shape or can be cooked immediately, but just be a little careful in handling the burgers to ensure they retain their shape.

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If pan-frying: In a frying pan or griddle pan, melt a little coconut oil or  add rapeseed oil & gently pan fry burgers 4 mins on each side on a low heat.

If baking: bake the burgers on greased and lined baking parchment at 190C (170C fan) for 18-20 mins.

Serve on a bed of guacamole in gem lettuce cups as pictured.

Guacamole: Blend together all these ingredients to form a lovely creamy dip.

I like serving mine with a sweet pomegranate salsa, refreshing tomato chilli salsa (recipes available in this blog) & a creamy tahini dip (3 tbsp tahini blended with 1 tbsp lime juice, 1 tbsp extra-virgin olive oil, 2 tbsp tamari or soy sauce, 1.5 tsp honey).

Beet 6

Don’t forget you can find my favourite recipes in my FREE eBook here.

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