Black bean and beetroot burgers
Besides being delicious, these burgers are perfect for when you're craving fast food but also want a complete, healthy meal.
They're light, low in fat, easy to make and, very importantly, they don't fall apart! (even though they contain no flour)
What's more, since they're made with pseudocereals, legumes, vegetables, mushrooms and nuts, they provide plenty of valuable nutrients.
Their flavour is very mild thanks to the beetroot, and it shines even more alongside the rest of the ingredients, the side dish and, above all, whatever sauce you add.
Another strong point is their pleasant texture: slightly crispy on the outside and tender and juicy on the inside.
These burgers contain complete proteins (with all the essential amino acids), complex carbohydrates (they provide energy, have a low glycaemic index and keep you feeling full for longer), fibre, lecithin, flavonoids, polyphenols, lots of omega-3, omega-6, omega-9, vitamins A, C, E and B-group vitamins (B1, B2, B3, B6 and B9 or folic acid), boron, calcium, copper, phosphorus, iron, magnesium, potassium, selenium, silicon, sodium and zinc.
Categories
Measurement system
Tap on the ingredients to add or remove them from the shopping list
Notes
Tap on the steps to mark them as done
- Step 1Put the quinoa in a strainer and rinse it under running water until the water runs clear. Once thoroughly rinsed, put it in a saucepan with twice as much water as quinoa and a little salt, and cook for 15 minutes. Remove from the heat, rinse again with cold water in a strainer, drain and set aside.
- Step 2Peel and chop the onion and sauté it gently for 5 minutes.
- Step 3Wash and chop the mushrooms, add them to the pan with the onion and cook for 5 more minutes.
- Step 4After this time, mash the black beans and transfer them, along with the onion, mushrooms, beetroot and quinoa, to the food processor. Add the walnuts, spices and salt and process thoroughly.
- Step 5Once everything is finely chopped and mixed, put the mixture in the refrigerator for 5 minutes to achieve a more compact texture, and preheat the oven to 150 °C.
- Step 6Meanwhile, take portions of the dough and shape them into hamburger patties. Once shaped, place them on a baking sheet lined with parchment paper and bake for 50 minutes at 150 °C, until they reach the desired texture, being careful not to burn them. When they have firmed up, it's best to turn them over so they cook evenly (around the 40-minute mark).
- Step 7After this time, take them out of the oven and serve as they are or in burger buns with your preferred accompaniments.