RecipesDinner
Dinner
Black Bean and Beetroot Burger
Black beans and grated beetroot pressed into a deep, earthy patty with a proper crust, stacked in a bun with a cool yoghurt sauce and crisp salad, or wrapped in lettuce. Eats fuller and more savoury than the takeaway version, with more fibre in one patty than most burgers manage all day.
- Serves
- 3
- Prep
- 20min
- Cook
- 12min
- Total
- 32min
Programs: Fat Loss, Muscle Gain, Maintenance, Blood Sugar, Cholesterol
Per serving
- Calories
- 581kcal
- Protein
- 31.2g
- Carbs
- 85.2g
- Fat
- 13.8g
- Fibre
- 15.7g
01
Ingredients
For 3 servings · MetricUS
- 400gblack beansone tin, drained weight ~240g
- 200graw beetrootabout 2 small, peeled and grated
- 60grolled oatsblitzed to a coarse flour
- 1egg
- 4 tbspred onion, finely choppedhalf a small onion
- 1 tspgarlic pureeor 2 cloves, crushed
- 1 tspground cumin
- 1 tspsmoked paprika
- ½ tspchilli powdermild
- ½ tspdried oregano
- 20gplain flourto bind, if the mix is loose
- salt and black pepperto taste
- 2 tspneutral oil, for the pan
- 120gGreek yoghurt, 2%half a small tub
- 1 tsplemon juice
- 1 tspgarlic pureeor 1 clove, crushed
- 1 tbspfresh dill or parsley, choppedor 1 tsp dried
- salt and black pepperto taste
- 3seeded or high-protein burger bunsor large lettuce leaves to wrap
- 3 sliceslight cheddarone per burger
- 60glittle gem lettuce, shreddedhalf a head
- 1tomato, sliced
- ½small red onion, thinly sliced
- 15 ozblack beansone can, drained
- 7 ozraw beetsabout 2 small, peeled and grated
- 2/3 cuprolled oatsblitzed to a coarse flour
- 1egg
- ¼ cupred onion, finely choppedhalf a small onion
- 1 tspgarlic pureeor 2 cloves, crushed
- 1 tspground cumin
- 1 tspsmoked paprika
- ½ tspchili powdermild
- ½ tspdried oregano
- 3 tbspall-purpose flourto bind, if the mix is loose
- salt and black pepperto taste
- 2 tspneutral oil, for the pan
- ½ cupGreek yogurt, 2%
- 1 tsplemon juice
- 1 tspgarlic pureeor 1 clove, crushed
- 1 tbspfresh dill or parsley, choppedor 1 tsp dried
- salt and black pepperto taste
- 3seeded or high-protein burger bunsor large lettuce leaves to wrap
- 3 slicesreduced-fat cheddarone per burger
- 1 cupshredded lettuce
- 1tomato, sliced
- ½small red onion, thinly sliced
02
Method
Make the sauce.
Stir the Greek yoghurt, lemon juice, garlic and chopped herbs together in a small bowl.
Season with salt and black pepper and chill until needed.
Make the patty mixture.
Blitz the oats to a coarse flour in a processor and tip into a large bowl.
Drain and rinse the black beans well, then add them and mash with a fork or masher, leaving some beans half-whole for texture.
Squeeze the grated beetroot in a clean cloth to wring out the juice, then add it to the beans along with the egg, red onion, garlic, cumin, smoked paprika, chilli powder, oregano, salt and black pepper.
Mix thoroughly until it tightens and holds together.
If it feels loose, work in the flour a spoon at a time.
Form the patties.
Divide into three equal portions and shape each into a patty a little wider than your buns.
Press a shallow dip into the centre of each so they stay flat.
Chill for 15 minutes to firm up, which stops them breaking on the pan.
Batching.
To batch, stack the raw patties between squares of parchment, bag them, and freeze at this point for up to 1 month.
Cook from frozen with a few extra minutes per side, or defrost fully first.
Cooking.
Heat the oil in a large frying pan or griddle over a medium heat.
Cook the patties for 5 to 6 minutes on each side, turning once carefully, until a firm crust forms and they are heated through.
Lay a slice of light cheddar over each patty for the last minute and let it melt.
Toast the buns cut side down in the pan while the cheese melts.
Assembly and serving.
Spread sauce on both cut sides of each bun.
Build with lettuce, tomato and red onion on the base, then the patty, then a little more sauce, and close.
For a lower-carb burger, wrap the patty in large lettuce leaves instead of a bun.