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beetroot burgers recipe header image.jpg
beetroot burgers recipe header image.jpg

beetroot and chickpea plant based burgers

Prep - 20 Minutes
Cook - 20 Minutes
4 Servings

BEETROOT AND CHICKPEA PLANT BASED BURGERS

Want a healthy, tasty plant-based meal? Try these cheery coloured beetroot and chickpea burgers! They are incredibly easy to make: just pop all ingredients into a blender or food processor to mix and then shape into patties to pan-fry or bake.

Chickpeas are naturally high in protein, fibre and full of vitamins & minerals. Beetroot is packed with nitrates, which lower blood pressure and improve circulation, betacyanin, to help you detox and alpha-lipoid acid, an anti-oxidant which helps increase insulin-sensitivity, so good for blood sugar regulation. Healthy burgers!

To oomph up the protein, omega-3 and fibre content I have added ground flaxseed and chia seeds. I love also adding protein powder (soya bean and pea protein varieties work well) to further boost the protein content.  

I like serving mine with a sweet pomegranate salsa, refreshing tomato chilli salsa and a creamy tahini dip (3 tbsp tahini blended with 1 tbsp lime juice, 1 tbsp extra-virgin olive oil, 2 tbsp tamari or soy sauce, 1.5 tsp honey).

Beetroot and Chickpea Burgers On Plate | Pulsin Recipe | Soya Protein
Beetroot and Chickpea Burgers Close Up | Pulsin Recipe | Soya Protein

INGREDIENTS

    BURGERS

  • 400g can of cooked chickpeas (you can soak your own if you wish), drained
  • 3 cooked beetroots (not the ones in vinegar)
  • 1 small red onion
  • 3 garlic cloves
  • Large bunch of fresh coriander
  • Salt & pepper
  • 2 tbsp ground flaxseed
  • 2 tbsp chia seeds
  • Optional: 2 tbsp protein powder, (soya bean and pea protein powders work well)
  • 30g rolled oats, gluten free if required
  • 2 eggs or chia egg substitute
  • Coconut oil or rapeseed oil to pan fry
  • 1/2-1 tsp of chilli powder or chilli flakes (depending how hot you like it)
  • 1/4 tsp cayenne pepper
  • 1 tbsp lemon juice
  • GUACAMOLE

  • 2 ripe avocados
  • 1 red chilli
  • 1 plump clove of garlic
  • Juice from 1 large lime or 2 medium ones
  • Salt & pepper, to taste

METHOD

STEP 1

Drain the chickpeas and place in a blender or food processor. Add remaining burger ingredients and whizz to form a paste. The ground flaxseed and ground chia seeds will help the mixture bind together.

STEP 2

Season with salt & pepper and adjust to taste.

STEP 3

Using your hands, shape into burger-shape patties. You can leave these in the refrigerator for 15 mins or overnight to help the burgers keep their shape or can be cooked immediately, but just be a little careful in handling the burgers to ensure they retain their shape.

STEP 4

If pan-frying: In a frying pan or griddle pan, melt a little coconut oil or add rapeseed oil and gently pan fry burgers 4 mins on each side on a low heat.

STEP 5

If baking: bake the burgers on greased and lined baking parchment at 190C (170C fan) for 18-20 mins.

STEP 6

Serve on a bed of guacamole in gem lettuce cups as pictured.

STEP 7

To make the Homemade Guacamole: Blend together all these ingredients to form a lovely creamy dip.

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So Man

www.sobody.co.uk

Hello! I am So from SOBODYUK. I am a gym bunny, healthy food blogger & a geeky scientist! These days my lab is the kitchen! I love creating delicious, healthy, wholefood, clean-eating, nutrition-dense recipes to maximise performance & health. My recipes include paleo, low carb, vegan, vegetarian, gluten free.

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