Black bean and beetroot burgers
These burgers, besides being delicious, are perfect for when you have a craving for fast-food, but at the same time you are looking for a complete and healthy dish.
They are light, low in fat, easy to make and, a very important thing, they hold together! (even though they contain no flour)
In addition, being made with pseudocereals, legumes, vegetables, mushrooms and nuts, they provide us with plenty of valuable nutrients.
As for their flavor, it is very mild thanks to the beet, and it stands out even more in combination with the rest of the ingredients, the garnish and, above all, with the sauce that we have added.
Another strong point is their pleasant texture: slightly crispy on the outside and tender and juicy on the inside.
These burgers have complete proteins (with all the essential amino acids), complex carbohydrates (they provide energy and, in addition, they have a low glycemic index and give us a feeling of fullness for longer), fiber, lecithin, flavonoids, polyphenols, much omega 3, omega 6, omega 9, vitamins A, C, E and group B (B1, B2, B3, B6 and B9 or folic acid), boron, calcium, copper, phosphorus, iron, magnesium, potassium, selenium, silicon, sodium and zinc.
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Notes
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- Step 1Put the quinoa in a strainer and rinse it under running water until the water runs clear. Once thoroughly rinsed, put it in a saucepan with twice as much water as quinoa and a little salt, and cook for 15 minutes. Remove from the heat, rinse again with cold water in a strainer, drain and set aside.
- Step 2Peel and chop the onion and sauté it gently for 5 minutes.
- Step 3Wash and chop the mushrooms, add them to the pan with the onion and cook for 5 more minutes.
- Step 4After this time, mash the black beans and transfer them, along with the onion, mushrooms, beetroot and quinoa, to the food processor. Add the walnuts, spices and salt and process thoroughly.
- Step 5Once everything is finely chopped and mixed, put the mixture in the refrigerator for 5 minutes to achieve a more compact texture, and preheat the oven to 150 °C.
- Step 6Meanwhile, take portions of the dough and shape them into hamburger patties. Once shaped, place them on a baking sheet lined with parchment paper and bake for 50 minutes at 150 °C, until they reach the desired texture, being careful not to burn them. When they have firmed up, it's best to turn them over so they cook evenly (around the 40-minute mark).
- Step 7After this time, take them out of the oven and serve as they are or in burger buns with your preferred accompaniments.