The Best Beetroot and Quinoa Vegan Burgers

Burgers should most definitely not be confined to the summer. Of course, they're an essential component of any decent barbecue or picnic, but they're also the perfect comfort food when the evenings start to get cold and dark. These beetroot and quinoa burgers are seriously good and will cheer you up no-end. The beetroots give them a brilliant vibrant colour, a kind of meaty texture, and a slightly earthy but not at all overpowering taste. And the addition of quinoa and oats ensure the burgers stay firm with a golden, crispy coating when cooked. You can feel really good about eating these beetroot burgers too - they’re packed with veggies and whole grains, and they’re a great source of protein, iron, fibre, folate, vitamin C, manganese, and omega-3 fats from the flax seeds.

Did you know that the red colour in beets comes from betalain pigments, which have been shown in numerous studies to have potent antioxidant and anti-inflammatory effects? See for yourself and check out the review of the studies on beetroots at the end of this recipe! This vegan burger recipe is one of the tastiest ways to get all those significant health benefits of beetroot into your diet!

Vegan Beetroot and Quinoa Burgers

Ingredients (makes 6 burgers):

• 1 Aubergine (eggplant)

• 1 cup cooked quinoa

• 5 Tbsp ground flax seeds

• 6 Tbsp warm water

• 2 cups raw beetroot, peeled and grated (about 3 large beets)

• 1 cup rolled oats

• 2 cloves garlic

• 1/2 cup humous

• 3 Tbsp rapeseed oil, for cooking

• Salt and pepper to taste

Method:

Pre-heat your oven to 180C (360F). Cut your aubergine in half length-ways and cook for 20-30 minutes until roasted and tender, flipping pieces half way through.  

Meanwhile, cook your quinoa following packet instructions to make 1 cup of cooked quinoa, then rinse through a sieve with cold water to cool and push with back of a spoon to drain as much liquid as possible.

When the aubergine is ready, remove, allow to cool, then scoop out the flesh, and chop finely until a paste has formed. Now mix 2 Tbsp of the flax with 6 Tbsp warm water in a small bowl and leave to stand for 10 mins (this creates 2 'flax eggs').

Add the beetroot, quinoa, oats, remaining 3 Tbsp of flax seeds, and garlic to a food processor and blitz to combine the ingredients (this can be done by hand if preferred). Transfer mixture to a large bowl, then add the humous, aubergine paste, flax ‘eggs’, salt & pepper, and mix to thoroughly combine.

Shape the mixture into 6 patties, and place on baking paper on a plate to pop in the fridge for 1 hour (this helps the patties to firm up). When ready, heat oil in a frying pan to medium heat, and fry the beetroot burgers for 4-5 minutes on each side, or until they are crispy on the outside and hot through. 

Nutrition (per beetroot burger, served in a bun, 1/4 avocado, red onion and greens):

• Protein: 17.6g (Women - 35.2% / Men - 32.0%)

• Iron: 5.8mg (Women - 39.2% / Men - 51.3%)

• Calories: 562 (Women - 28.1% / Men - 22.5%)

• Sugars: 8.1g (Women - 9.0% / Men - 6.8%)

• Total Fats: 25g (Women - 35.7% / Men - 26.3%)

• Saturated Fat: 2.9g (Women - 14.5% / Men - 9.7%)

• Salt: 1.1g (Women - 18.3% / Men - 18.3%)

• Fibre: 19.4g (Women - 64.7% / Men - 64.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Clifford, T., Howatson, G., West, D., & Stevenson, E. (2015). The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients, 7(4), 2801-2822.

The Ultimate Grillable Vegan Burger

I've tried my fair share of vegan burger recipes over the last 4-5 years. I hope through my trial and error with some truly disastrous recipe attempts, I can help you avoid that heart-sinking moment when you realise your veggie burger is falling apart in the pan/grill and you end up using the mixture as more of a stuffing than a burger (we've definitely done this before - still tastes good, but looks a mess)! I've shared the best of my tried-and-tested favourites here like my mean, lean, black bean burger and this amazing beetroot and quinoa burger - both of which definitely don't fall apart, and taste delicious! 

But now I wanted a vegan burger recipe that holds well enough to cook on the BBQ. I've adapted / amalgamated several different recipes to make a really healthy burger that's just perfect for grilling - it holds its shape wonderfully and doesn't stick to the BBQ at all. Best of all, by grilling on the BBQ, you get to add these blackened char lines, which as well as helping it look legit, creates an outer crust and a smokey depth of flavour that barbecues are all about. 

Not to mention, they taste amazing - they have a great firm texture, they're hearty, and they pack a flavour-punch with the addition of smokey spices, toasted walnuts, and barbecue sauce. 

You could make these in advance if you're going to a summer barbecue, and because the recipe makes eight you can even freeze a few of them ready for a quick healthy dinner when you haven't got the time (or energy) to cook! 

I made a "cheats" vegan burger sauce to go with the burgers - all that's required is mixing a few ingredients in a small bowl and you can dollop on top of your burgers for the perfect finishing touch. 

The Ultimate Grillable Vegan Burger Recipe

Ingredients (serves 8):

• 1.5 cups cooked quinoa*

• 1.5 cups raw walnut halves

• 1 Tbsp rapeseed oil

• 1 white onion, finely diced

• 2-3 cloves garlic, minced

• 1.5 Tbsp smoked paprika

• 1 Tbsp chilli powder / flakes

• 0.5 Tbsp cumin powder

• 0.5 tsp tumeric

• 2 x 400g tins of cooked black or mixed beans (drained and patted dry)

• 0.5 cups dried golden or panko breadcrumbs

• 4 Tbsp BBQ sauce

• Pinch of salt and lots of ground pepper, to taste

For the vegan burger sauce (serves 8):

• 4 Tbsp vegan mayonnaise

• 4 Tbsp tomato ketchup

• 2 tsp dijon mustard

• 0.5 tsp garlic powder

• pinch of salt and pepper

Method:

Start by toasting your walnuts - heat a frying pan over a medium heat and using no oil add the walnuts - shake and toss the pan from time to time to prevent burning and toast for 7-8 minutes until they smell fragrant and start to turn slightly darker. Tip into a bowl and leave to cool.

Meanwhile, using the same pan, add the rapeseed oil over a medium heat and saute the onion for around 10 minutes, then add the garlic and continue to saute for another 2-3 minutes until fragrent and the onion is softened, then set aside.

Now the walnuts have cooled, add to a food processor along with the spices, and blitz until the texture of wet sand (see picture). 

In a large mixing bowl, add the thoroughly drained beans. Use the back of a fork or a masher to smash the beans up. To the smashed beans add the walnut-spice mix, sauteed onion/garlic, the cooked quinoa, breadcrumbs, BBQ sauce, and salt and pepper, then use your hands to mix thoroughly until it becomes a consistency that you can mould into burger shapes. Use your hands to squeeze the mixture into eight burger patties. 

Heat your barbecue or griddle pan until smoking hot, then place your burger patties on and grill for 4-5 minutes on each side. Don't be tempted to move them around during cooking as it's nice to get neat grill char lines across the burgers. While they're cooking, prepare your buns and toppings. 

To make the burger sauce, simply mix all the ingredients together in a small bowl, then dollop generously on top along with your favourite burger toppings!

*Note - this recipe calls for pre-cooked quinoa. Allow time for cooking if you don't have any to hand. The quinoa should be cooked but completely dry - press any moisture out through a sieve after cooking to ensure the burgers aren't too wet. 

Nutrition (per burger with sauce and bun):

• Protein: 15.4g (Women: 30.8% / Men: 28.0%)

• Iron: 4.6mg (Women: 31.1% / Men: 52.9%)

• Calories: 505 (Women: 25.3% / Men: 20.2%)

• Sugars: 9.6g (Women: 10.7% / Men: 8.0%)

• Total Fats: 21.5g (Women: 30.7% / Men: 22.6%)

• Saturated Fat: 2.5g (Women: 12.5% / Men: 8.3%)

• Salt: 1.1g (Women: 18.3% / Men: 18.3%)

• Fibre: 10.2g (Women: 34.0% / Men: 34.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Mean, Lean, Black Bean Burgers

Been searching for a killer vegan burger recipe? Well look no further, this one is awesome! It's really tasty, doesn't fall apart in the pan (like so many vegan burger recipes!), goes nice and crispy on the outside, and it's amazingly healthy. One of these burgers gives you 14g protein and 3.5mg of iron with just over 300 calories, including the bun! 

Vegan Mean, Lean, Black Bean Burgers

Ingredients (makes 6 burgers):

• 2 cups cooked quinoa (about 1/2 cup dried quinoa)

• 1/2 cup oats

• 1 red onion

• 1 red pepper

• 1/2 cup canned black beans

• 3 cloves garlic, minced

• 1 tsp smoked paprika

• 1 sprig rosemary, leaves picked and finely chopped (1-2 tsp)

• pinch of salt & pepper

Method:

First cook your quinoa as per packet instructions (use a little less water than directed to keep your burgers firm, not sloppy). Meanwhile, in a food processor, blitz up the oats a little so they turn into a rough flour. Add the red onion and pepper, and blitz until they are roughly chopped. Now add the black beans (well drained to keep mixture drier), cooked quinoa, minced garlic, paprika, rosemary, and seasoning. Blitz until the mixture is completely combined - this may require scraping down the side of the bowls a couple of times. Now form the mixture into 6 burger patties, and fry in a non-stick pan, using 1 Tbsp oil per 2 burgers, for 3-4 minutes each side, or until the edges are nice and crispy and it's hot through. Best served in a warm bun, topped with tomatoes, avocado, and sriracha sauce! 

Nutrition (per 1 burger served with a wholewheat bun):

• Protein: 13.8g (Women: 27.6% / Men: 25.1%)

• Iron: 3.5mg (Women: 23.6% / Men: 40.2%)

• Calories: 317 (Women: 15.9% / Men: 12.7%)

• Sugars: 4.6g (Women: 5.4% / Men: 3.8%)

• Fats: 4.5g (Women: 6.4% / Men: 4.7%)

• Saturated fat: 1.8g (Women: 9.0% / Men: 6.0%)

• Salt: 0.8g (Women: 13.3% / Men: 13.3%)

• Fibre: 9.2g (Women: 30.7% / Men: 30.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.