Beet Burgers (Vegan & Gluten-Free)
These easy beet burgers combine beetroot and kidney beans for hearty, smoky vegan patties that are delicious, budget-friendly, gluten-free, and nutrient-dense!
Servings 7 burgers
Ingredients
Beet burger patties
- 1 15 oz can (270 g) kidney beans drained and rinsed
- ½ cup (60 g) sunflower seeds or nuts/seeds of choice
- ⅔ cup (60 g) rolled oats gluten-free if needed (see notes)
- 1 tbsp (30 g) tomato paste
- 1 ½ tbsp soy sauce (gluten-free) or tamari or coconut aminos
- 3 cloves of garlic roughly chopped
- 1 medium (110 g) onion roughly chopped
- 1 medium raw (100 g) beetroot grated
- 3 Tbsp ground chia seeds
- ¼ cup water
- 2 tsp onion powder
- 2 tsp smoked paprika
- ½ tsp ground cumin
- ¾ tsp sea salt or to taste
Other ingredients
- Oil for frying
- 7 burger buns (I use homemade gluten-free)
- Fresh vegetables of choice such as lettuce, tomatoes, cucumber, and onion
- Burger sauce of choice
Instructions
- I recommend measuring the ingredients in grams using a kitchen scale. You can watch the video for visual instructions.
- If using whole chia seeds, grind 2 tablespoons into a fine powder (that will yield 3 tablespoons of ground chia seeds). Mix with the water and set aside to thicken.
- Roughly chop the onion and garlic. Peel the beet and grate it.
- Add the sunflower seeds, oats, onion powder, smoked paprika, cumin, and salt to a food processor. Process until coarsely ground.
- Add the onion, garlic, kidney beans, soy sauce or tamari, tomato paste, and half of the grated beet. Pulse several times, scraping down the sides as needed.
- Add the remaining beet and thickened chia mixture. Pulse until evenly combined. Do not overprocess; the mixture should retain some texture.
- Divide the mixture into 7 portions and shape each into a burger patty. Press gently to create an even thickness.
- Heat a little oil in a large skillet over medium heat. Fry the patties until firm and browned underneath, then carefully flip and cook the other side. Work in batches and add more oil if needed.
- Slice the vegetables and prepare your favorite dressing or burger sauce.
- Cut the burger bun in half and spread with sauce. Add lettuce, a warm beet patty, vegetables, and more sauce. Top with the other bun half and serve immediately.
Notes
- Kidney beans: The specified 270 g refers to the drained weight.
- Beet: Use raw beet, not cooked or pickled. Grating it helps it combine evenly.
- Gluten-free: Use certified gluten-free oats and gluten-free soy sauce or tamari, and serve with gluten-free burger buns.
- Texture: Do not process until completely smooth. Some texture creates heartier patties.
- Storage: Cool cooked patties completely and store in an airtight container in the refrigerator for up to 4 days. They can also be frozen with parchment paper between the patties.
Nutrition Facts
Beet Burgers (Vegan & Gluten-Free)
Serving Size
1 burger patty
Amount per Serving
Calories
177
% Daily Value*
Fat
6.8
g
10
%
Saturated Fat
3.7
g
19
%
Sodium
384
mg
16
%
Potassium
215
mg
6
%
Carbohydrates
22
g
7
%
Fiber
4.1
g
16
%
Sugar
2
g
2
%
Protein
9
g
18
%
Vitamin A
117
IU
2
%
Calcium
102
mg
10
%
Iron
2.3
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.