About This Recipe
Do you like the idea of a healthy burger but do not want to give up your favorite hamburger? I have good news for you. You can have both! This burger is not only good for you but absolutely delicious! I will eat this burger over any meat burger every time. Being raised in cattle country, that is a big statement.
The prep can be done the day before to save you time.
Ingredients
Ingredients:
3 large red beets (about 1 pound)
1 Tablespoon of Extra Virgin Olive Oil (EVOO)
1/2 cup brown rice (not cooked)
1 medium yellow onion, diced small
3 to 4 cloves garlic, minced
2 tablespoons cider vinegar
1/4 cup old-fashioned rolled oats (gluten-free, if necessary)
2 (15.5-ounce) cans black beans
1/4 cup prunes, chopped into small pieces.
1 tablespoon extra-virgin olive oil
2 to 3 teaspoons smoked paprika, to taste
2 teaspoons brown mustard
1 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon dried thyme
1 large egg (Vegan substitute: Mix 1 tablespoon ground chia seeds with 3 tablespoons water and let thicken. Like flax grains (eggs), chia grains (eggs) also having properties.)
1/4 Cup TVF MI Sauce or TVF Plum Chipotle
TVF Lavender Pepper
To serve:
6 hamburger buns
Preparation
Cook the beets: Preheat the oven to 400°F. Wash, trim and rub the beets in EVOO. Bake washed beets in an ovenproof pan. I like using an iron skillet. Roast until easily pierced with a fork, 50 to 60 minutes. Set aside to cool.
Cook the rice while the beets roast: Bring a 2-quart pot of water to a boil. Salt the water and add the rice. Reduce the heat to a simmer and cook the rice until it's a little beyond al dente. You want it a little over-cooked, but still firm. This should take about 35 to 40 minutes. Drain the rice and set it aside to cool.
Sauté the diced onions: Add a teaspoon of olive oil to a skillet over medium-high heat. Add the onions and a pinch of salt. Stir the onions every minute or two, and cook until they are golden and getting charred around the edges, 10 to 12 minutes. A dark, sticky crust should develop on the bottom of the pan.
Add the garlic and cook until it is fragrant, about 30 seconds. Pour in the cider vinegar and scrape up the dark sticky crust. Continue to simmer until the cider has evaporated and the pan is almost dry. Remove from heat and set aside to cool.
Process the oats in a food processor until they have the texture of a fine flour. Transfer to a small bowl and set aside.
Drain and rinse one of the cans of beans and transfer the beans to the food processor. Add the prunes on top. Pulse in 1-second bursts just until the beans are roughly chopped — you do not want them to become mushy — 8 to 10 pulses. Transfer this mixture to a large mixing bowl. Drain and rinse the second can of beans and add these whole beans to the bowl.
Grate the roasted beets: Use the edge of a spoon or a paper towel to scrape the skins off the cooled roasted beets; the skins should slip off easily. Grate the peeled beets on the largest holes of a box grater. Transfer the beet gratings to a strainer set over the sink. Press and squeeze the beet gratings to remove as much liquid as possible from the beets. (You can also do this over a bowl and save the beet juice for another purpose.)
Combine the veggie burger mix: Transfer the squeezed beets, cooked rice, and sautéed onions to the bowl with the beans. Add the ¼ cup of the Plum Chipotle or MI Sauce, olive oil, brown mustard, , cumin, coriander, thyme and 2 teaspoons of smoked paprika to the mixture. Mix all the ingredients until combined. Taste the mixture and add TVF Lavender Pepper or any additional spices or flavorings to taste. Add the oatmeal flour and egg (or vegan substitute), and mix until you no longer see any dry oatmeal or egg.
Cover the bowl with plastic wrap or transfer the mixture to a refrigerator container, and refrigerate the burger mixture for at least 2 hours or (ideally) overnight. The mix can also be kept refrigerated for up to three days before cooking.
Shape the burgers: When ready to cook the burgers, shape them into patties. Scoop up about a scant cup of the burger mixture and shape it between your palms into a thick patty the size of your hamburger buns. You should end up with 6 large patties.
Cook the burgers: Heat a cast iron skillet over high heat. (You can also cook the burgers in a cast iron skillet on the grill.) Add a few tablespoons of vegetable oil to completely coat the bottom of the pan. When you see the oil shimmer and a flick of water evaporate on contact, the pan is ready.
Transfer the patties to the pan. Cook as many as will fit without crowding; I normally cook 3 patties at a time in my 10-inch cast iron skillet.
Cook the patties for 2 minutes, and then flip them to the other side. You should see a nice crust on the cooked side. If any pieces break off when you flip the burgers, just pat the pieces back into place with the spatula. Cook for another 2 minutes, then cover the pan and reduce the heat (or move off of hot coals) to medium-low. Cook for 4 more minutes until the patties are warmed through. If you're adding cheese, lay a slice over the burgers in the last minute of cooking.
Serve the veggie burgers on soft burger buns, lightly toasted sandwich bread, wraps
or large lettuce leaves. Add the traditional garnishes of your choice.
