Yield: 6 to 8 burgers
- 1 medium onion, finely diced Add to list
- 2 tablespoons olive oil, divided Add to list
- 1 pound (2 to 3 medium) red beets, peeled and coarsely grated Add to list
- 2 tablespoons balsamic vinegar Add to list
- 4 cloves garlic, minced Add to list
- 1 (15-ounce) can black beans, drained and rinsed Add to list
- 1 1/4 cups cooked brown rice Add to list
- 2 tablespoons fresh lemon juice Add to list
- 1/4 cup minced parsley Add to list
- 1 teaspoon dried thyme Add to list
- Salt and pepper, to taste Add to list
- 2 tablespoons flour Add to list
- Hamburger buns (optional) Add to list
- Chèvre (optional) Add to list
- Arugula (optional) Add to list
In a medium pan, sauté the onion in 1 tablespoon olive oil until soft, about 5 minutes. Stir in the grated beets, cover and cook over medium heat, stirring occasionally, until the beets are tender, about 10 minutes. Add the vinegar and garlic and sauté 1 more minute. Set aside until cool enough to handle.
Place the black beans in a large bowl and mash them slightly with a fork. Add the beet and onion mixture, rice, lemon juice, parsley and thyme. Stir to combine and season to taste with salt and pepper. Add the flour and stir until thoroughly blended.
Form into patties. Working in batches, heat 1 tablespoon oil in a heavy skillet and brown the patties on one side until they have a nice crust, about 2 minutes. Flip and cook the second side about 2 minutes more. Serve on warm buns with a dollop of chèvre and a small handful of arugula or your favorite toppings.
Veggie burger tips
Forming the patties: Spray a 1/3 measuring cup with cooking spray. Fill the cup with the burger mixture, pressing gently so it will hold together. Invert onto work surface and gently pat into a 3/4-inch-thick patty.
Let the patties rest: Most veggie burgers benefit from a little resting time between shaping and cooking. If you let them sit for 5 to 10 minutes (or refrigerate them for up to a few hours), they'll be less likely to fall apart.
Fry, bake or grill: When pan-frying, oil a heavy skillet or grill pan and cook burgers over medium heat for about 3 to 4 minutes per side — the burgers will release easily from the pan when they're nicely browned and ready to be turned.
Alternately, most veggie burgers can be baked in a 350° F oven for 25 to 30 minutes, flipping midway until golden and crisp.
If you want to grill the burgers, brush a sheet of heavy-duty foil with olive oil. Place patties on foil, cover the grill and cook over medium-high heat, allowing them to sear on one side before turning. Allow about 4 to 5 minutes per side and keep an eye on them — if you try to flip them too soon, they'll fall apart, but if you wait too long, they'll burn.
Each serving: 280 cal, 7g fat (1g sat), 0mg chol, 340mg sodium, 46g carb, 6g fiber, 9g protein
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