Recipe: Meatless Beet Burgers

Using beets in these meatless burgers gives them a red-meat look without the beef. The quinoa, oats, and chopped nuts also have a satisfying chewy texture. You can serve it on a whole grain bun with a thick tomato slice and a side dish of fruit salad topped with yogurt.

Ingredients

• 1/3 cup uncooked quinoa
• 1/4 cup chopped onions (fresh or frozen)
• 1/2 teaspoon salt
• 4 ounces roasted beets (fresh, packaged, or canned), chopped
• 1 carrot, finely chopped
• 2 eggs
• 1/3 cup old-fashioned or quick-cooking oats
• 1/2 cup walnuts, finely chopped
• Non-stick cooking spray or oil spritz

Directions

1. Place quinoa in a fine mesh sieve and rinse. Drain. In a small saucepan with lid, bring 1 cup water to a boil. Add quinoa, onions and salt. Lower heat to simmer and cover. Cook 10 to 12 minutes. Drain off the water.
2. Place beets and carrots in food processer and pulse for 2 minutes to combine. Add the eggs, oats and walnuts just until well mixed.
3. Place mixture in a large bowl. Stir in the cooked quinoa. Refrigerate for 30 minutes.
4. Divide the mixture into four. Form each serving into a burger patty shape.
5. Heat a non-stick pan. Spray with non-stick cooking oil or spritz with oil. Pan fry burgers about 5 minutes on each side to heat thoroughly.

Ingredient health benefits

• Quinoa: A popular feature in health food stores, quinoa is a great source of B vitamins like vitamin B6 and folate (vitamin B9), as well as iron, magnesium and manganese. It’s also a vegetarian- and vegan-friendly complete protein, meaning it has all the amino acids that your body needs but can’t make by itself. As a whole grain, quinoa is a high-fiber food. In other words, it can help with healthy digestion and lower your risk of colon cancer. Note: Some people are very sensitive to certain compounds in quinoa. If quinoa has caused an upset stomach in the past, consider soaking it for 30 minutes and rinsing it before cooking to get rid of its natural irritants.
• Onions: There’s more to these alliums than you might think. For starters, onions are full of vitamin C and flavonoids, both antioxidants that fight harmful free radicals. Vitamin C also boosts your immunity, while flavonoids protect your heart and brain from disease. Your gut can benefit from the prebiotics and fiber, too. And that’s not all: Eating onions may even lower your risk of certain cancers.
• Beets: These little gems aren’t just for show. Beets, which are considered a superfood, are full of heart-helpful nutrients like nitrates, potassium and fiber. They’re also brimming with betalains, natural compounds that suppress free radicals and unwanted inflammation. Even the greens have nutritious properties — like lutein and zeaxanthin, both of which go a long way in supporting your eye health. Pro tip: Just know that red and purple beets can turn your pee red (a phenomenon called beeturia). If you don’t like that idea, you can always go for yellow beets instead.
• Carrots: Not just for bunnies! Carrots have a lot to offer your recipe, like beta-carotene, a carotenoid that your body turns into vitamin A to promote good eye health (in fact, 1/2 cup of raw carrots has 51% of the vitamin A you need in a day). Regularly eating these root veggies may also decrease your cholesterol levels, which your heart will appreciate. All carrots are nutritious and delicious, but different colors can provide slightly different benefits. For example, purple carrots are rich in heart-healthy anthocyanins while red carrots have vitamin K, biotin and a trace element called molybdenum — so, don’t hesitate to mix it up!
• Eggs: Looking for an eggcelent way to get a vegetarian complete protein in your burger? Look no further! Eggs have plenty of benefits to go around, like lutein and vitamin A for strong vision, vitamin B12, vitamin E and folate. The yolk contains omega-3s, essential fats for keeping your cells in top shape, while the whites have protein for healthy muscles. If your budget allows, consider purchasing pasture-raised and organic eggs for the highest quality benefits.
• Oats: Oats are perhaps one of the most famous and prominently marketed whole grains out there in the Western world. But are they really worth the smiling approval of the older, well-dressed gentleman on the box? The answer is a resounding yes! Oats may be the best whole grain for lowering your cholesterol levels, and they’re loaded with essential vitamins and minerals for many vital aspects of your health, like manganese, magnesium, vitamin B1, zinc and vitamin B5 (pantothenic acid). And let’s not forget, oats are also full of soluble and insoluble fiber that help to maintain “smooth moves.”
• Walnuts: Each shell is packed with powerful perks! Walnuts support your heart and brain with helpful fats like omega-3s and antioxidants like polyphenols. They also strengthen your skin with vitamin E. But wait, there’s more! Including walnuts in your everyday meals and snacks can also promote the growth of good bacteria in your gut.

Nutrition information (per serving)

Servings = 4

Calories: 230
Total fat: 13 g
Saturated fat: 2 g
Trans fat: 0 g
Cholesterol: 95 mg
Sodium: 360 mg
Total carbohydrate: 21 g
Fiber: 4 g
Sugars: 4 g
Protein: 9 g

— Recipe courtesy of Digestive Disease Health Team Dietitians.