This burger is simple and delicious! Beets are rich in natural compounds called nitrates, which are converted to nitric oxide, a compound that dilates blood vessels and increases blood flow. This can lower blood pressure and support heart health. Top the burgers with avocado and pickled red onions (another winter veggie!) to make this a meal high in nutrients like vitamins C, E, and K, as well.
Yields6 ServingsPrep Time10 minsCook Time40 minsTotal Time50 mins
Ingredients
¾cupsunflower seeds
¼cupflax meal
3medium garlic cloves
1 ½tbsporganic miso (mellow white or chickpea)
1tbspchili powder
1tbspcumin powder
1tspground turmeric
1tbsponion powder
¼tspsalt (optional)
⅛tsppepper (optional)
1cupbeets, scrubbed and grated (skin on or off, your choice)
1cuporganic rolled oats
1 ½cupswhite beans (home cooked or BPA-free canned)
1medium avocado (pitted, flesh removed and smashed with a fork) +1 as needed
1batch pickled red onions (link in directions)
organic whole grain bread (or lettuce)
Directions
1
Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.
2
Add the sunflower seeds, flax meal, garlic cloves, miso, chili powder, cumin, turmeric, onion powder, and salt and pepper, if using, to a food processor. Blend until a moist coarse dough forms.
3
Add the beets, oats, and beans. Blend until combined, using a spatula to scrape the sides and bottom of the food processor, making sure that everything is blended.
4
With clean hands, scoop out the burger mix to form 4-inch patties about ½-inch thick. You should get about 6 patties.
5
Bake for 40 minutes, flipping halfway through.
6
Top with smashed avocado and pickled red onions and enjoy as is, in between whole-grain bread, or in a lettuce wrap.
7
Leftovers will keep in the refrigerator for 5–7 days or can be frozen, separated by parchment paper in a freezer-safe container, for up to 30 days.
Chef's Notes
Substitutions
In place of sunflower seeds, use walnuts or cashews.
For the white beans, use Great Northern, cannellini, or navy beans.
Instead of oats, try organic millet or quinoa.
Top with kimchi or kraut in place of pickled red onion.
Add more delicious nutrition
Top with microgreens or sprouts.
Add slices of tomato or radish.
Add leafy greens like kale or spinach to the mix.
Ingredients
¾cupsunflower seeds
¼cupflax meal
3medium garlic cloves
1 ½tbsporganic miso (mellow white or chickpea)
1tbspchili powder
1tbspcumin powder
1tspground turmeric
1tbsponion powder
¼tspsalt (optional)
⅛tsppepper (optional)
1cupbeets, scrubbed and grated (skin on or off, your choice)
1cuporganic rolled oats
1 ½cupswhite beans (home cooked or BPA-free canned)
1medium avocado (pitted, flesh removed and smashed with a fork) +1 as needed
1batch pickled red onions (link in directions)
organic whole grain bread (or lettuce)
Directions
1
Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.
2
Add the sunflower seeds, flax meal, garlic cloves, miso, chili powder, cumin, turmeric, onion powder, and salt and pepper, if using, to a food processor. Blend until a moist coarse dough forms.
3
Add the beets, oats, and beans. Blend until combined, using a spatula to scrape the sides and bottom of the food processor, making sure that everything is blended.
4
With clean hands, scoop out the burger mix to form 4-inch patties about ½-inch thick. You should get about 6 patties.
5
Bake for 40 minutes, flipping halfway through.
6
Top with smashed avocado and pickled red onions and enjoy as is, in between whole-grain bread, or in a lettuce wrap.
7
Leftovers will keep in the refrigerator for 5–7 days or can be frozen, separated by parchment paper in a freezer-safe container, for up to 30 days.
Notes
Beet Burger with Smashed Avocado and Pickled Red Onion
