Plant-based, protein-packed, and high in fibre; these black bean and beetroot burgers are great for the gut—and they’re totally delicious! Enjoy with your favourite salad, or turn into a vegan burger with all your favourite fillings.
Makes two serves of two burgers (4 burgers in total). Each serve containing 470 calories, 17g protein, and 16g dietary fibre.
1 cup tinned black beans, drained and rinsed
1/2 cup wholemeal flour
1 small beetroot, peeled and grated
1/2 red onion, peeled and finely diced
1/4 cup flat-leaf parsley, roughly chopped
2 cloves garlic, crushed
½ tsp ground cumin
½ tsp ground paprika
2 tb extra virgin olive oil
juice of half a medium lemon
sea salt and black pepper, to taste
Preheat the oven to 180 degrees Celsius.
In a food processor or blender, process the black beans and olive oil until they form a thick paste. It’s ok if there are some chunks or whole beans — in fact, it’s better because it adds texture!
In a mixing bowl, combine the flour, cumin, and paprika. Combine well.
Add the black bean and olive oil mixture, plus the lemon juice, beetroot, onion, garlic, and parsley. Use clean hands to mix it all together. Season with salt and pepper, and give one last mix.
Form four evenly sized patties in your hand, and lay on a baking tray lined with baking paper.
Cook for twenty minutes, then turn them over and cook for another twenty until cooked.
If you like them crunchy and brown (I do!) you may want to finish them off under a high grill for 1-2 minutes.
Remove from the oven, leave to cool slightly and serve, or refrigerate for later.
PS these black bean and beetroot burgers can also be made with kidney beans if that’s all you’ve got available. And if beetroot is too messy, carrots makes a great alternative in this recipe!