Summertime in NZ means burgers on the barbecue with friends and family - and do I have the PERFECT burger recipe for you! Packed full of fibre, protein and 100% plant-based goodness, these hearty burgers pack one hell of a nutrition punch and are sure to please both plant-based eaters and omni's alike!
But don't just take my word for it, try this recipe out for yourself at your next weekend barbecue and let me know how much you love it!
Beetroot & Black Bean Burgers
Makes 8 Burgers
1.5 teaspoons olive oil
1 small onion, chopped finely
2 cloves garlic, chopped finely
1 can (or 1.5 cups of cooked) black beans, drained and rinsed
350g (or 3 medium) beetroot
3 Tablespoons barbecue sauce
1.5 cups cooked brown rice
1 cup rolled oats
1 Tablespoon ground flaxseed + 3 Tablespoons of water
1 teaspoon cumin
1 teaspoon smoked paprika
1/4 teaspoon salt
1/4 teaspoon cayenne pepper
Preheat an oven to 180C. Cut beetroot into halves, toss with 0.5 teaspoon of olive oil and roast in an oven for 30 minutes or until cooked. Leave to cool, then grate using a grater.
Heat remaining olive oil in a pan over medium heat, add the onion and garlic and cook 5 minutes until softened. Place into a large bowl with black beans and mash together into a coarse texture leaving some beans whole.
Add rolled oats to a food processor and pulse until finely ground. Add the ground oats, grated beetroot, barbecue sauce, cooked rice, flaxseed mixture, and spices into the large bowl with bean mixture and stir to combine. Use your hand to form the mixture into 8 burger patties, and refrigerate for at least 1 hour or until firm.
Cook the burger patties on a barbecue or in a non-stick pan with a spray of cooking oil for 5 minutes each side.
Serve the burger patties on a wholegrain bun smeared with wholegrain mustard, sliced avocado, sliced red onion, and crisp lettuce. Eat & enjoy!
Until next time,