Beetroot And Chickpea Plant Based Burgers
Beetroot And Chickpea Plant Based BurgersRecipe by Zena Scott
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).
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
2 ripe avocados
1 red chilli
1 plump clove of garlic
Juice from 1 large lime or 2 medium ones
Salt & pepper, to taste
- 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.
- Season with salt & pepper and adjust to taste.
- 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.
- 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.
- If baking: bake the burgers on greased and lined baking parchment at 190C (170C fan) for 18-20 mins.
- Serve on a bed of guacamole in gem lettuce cups as pictured.
- To make the Homemade Guacamole: Blend together all these ingredients to form a lovely creamy dip.