Better Beet Burger

These iron- and fiber-rich burgers are a spicy version of a vegan favorite. The rich texture, exciting combination of flavors, and elegant look make you forget how healthy they are! Can be made gluten-free.

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Ingredients

1. 2 small or 1 large beet (total 7 oz / 200 g), grated
2. ¾ cup whole green wheat (‘freekeh’) or white quinoa
3. 2⅓ cups of water
4. ¼ tsp / 1 g salt or substitute
5. 1 small yellow onion (2½ oz or 70 g), minced
6. 5 fresh chives or 1 spring green onion stem, thinly sliced
7. 2 cloves garlic
8. ⅓ cup / 40 g Brazil nuts
9. ¼ cup / 30 g pumpkin seeds
10. ¼ cup / 30 g sesame seeds
11. ½ tsp / 1 g ground chia or flax seeds
12. 2 Tbsp / 30 ml organic low-sodium soy or tamari sauce
13. 1 tsp / 5 ml chipotle chili sauce or ½ tsp / 1 g fresh ginger root, grated
14. 2 Tbsp / 7 g fresh parsley, chopped, or 2 tsp / 1 g dry parsley
15. 1 Tbsp / 2 g fresh basil, chopped, or 1 tsp / ⅔ g dry basil
16. 1 tsp / 2 g red chili flakes or smoked paprika
17. ⅛ tsp / ⅜ g turmeric
18. ¼ tsp / ½ g ground black pepper
19. ¼ cup / 30 g organic cornstarch
20. ¼ cup / 30 g whole wheat or brown rice flour
21. 2 Tbsp / 30 ml olive oil

Directions

1. Preheat oven to 350°F/180°C. Brush 1 tablespoon of oil on a cookie sheet.
2. Toast wheat or quinoa in non-stick pan for 5 minutes until golden brown.
3. Add water and salt or substitute, and bring to a boil. Cover, lower heat, and simmer for 40 minutes until wheat is al dente (should be a little chewy).
4. Meanwhile, grind the nuts and seeds into a coarse flour.
5. When the wheat/quinoa has been cooked, remove from heat. Add nut/seed flour and remaining ingredients up to the cornstarch and flour. Mix well.
6. Combine the cornstarch and flour, and add half of the mixture to the wet ingredients. Mix well.
7. Lightly oil your palms and form patties from the mixture. Place the patties on the oiled cookie sheet.
8. If the mixture becomes too moist over time to hold shape, add remaining cornstarch+flour.
9. Place cookie sheet on the middle rack of the preheated oven. Bake for 10 minutes, turn the patties, and bake for another 10 minutes.
10. Serve with the garnish of your choice. Delicious options include soft goat cheese (1 ounce = 1 protein exchange), cucumber, tomato, and white onion. One sprouted or whole grain burger bun = 2 carbohydrate exchanges.

Serving Size: 2 burgers

Exchanges per Serving: 2 Carb, 1 Protein, 1 Fat

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