Vegetarians rejoice! This beet and bean burger is an easy, tasty, healthy meal for you and the kids. Black beans are a great source of fiber and protein, and beets are high in antioxidants, vitamins and minerals. The burger has a nice texture and makes a great balanced meal when served with salad.
3 large red beets (1 pound), diced
½ cup brown rice (raw)
1 yellow onion, diced
3-4 garlic cloves, minced
1 can black beans, drained and rinsed
1/2 juiced lemon
1 tbsp olive oil
2 tbsp parsley
1 teaspoon coriander
½ teaspoon thyme
2 tbsp all-purpose flour
Slices of Provolone cheese to serve
- To cook rice, bring a pot of water to the boil and add rice and a pinch of salt. Simmer for approximately 35 minutes. Drain and put aside.
- Heat a skillet over medium-high heat with oil to grease. Cook diced onion, then stir in beets. Cover and cook until beets are tender, stirring occassionally. Add garlic and cook for further 30 seconds.
- Empty the drained black beans into a large bowl and mash them a bit. Add the cooked rice, beet/onion mixture, lemon juice, olive oil and parsley, coriander and thyme. Combine. Add salt and pepper if necessary. Add the flour and stir until flour is completely mixed.
- Heat a skillet over high heat. Add some olive oil to coat the bottom of the pan. Using clean hands, scoop a handful of mixture and flatten into a burger-pattie shape in your hands. Place patties in pan and reduce to medium heat. Cook for 2-3 minutes on each side. Place provolone cheese on hot pattie to melt.
To serve, place beet and bean patty between wholemeal burger buns and add your choice of salad. Tomato and lettuce recommended.