Epic Homemade Beetroot Burger You Will Like (Plant-Based & 9 main ingredients)

Try this homemade beetroot burger recipe! It’s easy to make and packed with proteins and other nutrients to support your body. It’s highly aromatic and packed with flavor. I am sure you will like it!

Jump to Recipe

Hi! I hope you are doing well and enjoying this fall season to the fullest! We are slowly approaching the year’s end, and I can’t believe it. It’s been a year of adventures, challenging moments, learning, and self-growth. I am incredibly grateful for every day that has been given to me. Today, I am sending you an epic recipe for a homemade beetroot burger. It’s so good! I will show you in that recipe how easy it is to build a burger patty and experiment with flavors.

Making burgers is a great way to use any leftovers after cooking. Once you understand the main rules, you will master and develop your veggie burgers and patties recipes!

Why you will like this homemade beetroot burger recipe?

• Easy to make;
• Extremely flavorful;
• Rich in protein;
• Gluten-free;
• Rich in nutrients.

What will you learn in today’s post?

• You will master your veggie burger-making;
• You will learn how to build plant-based burger base;
• You will learn about the potential benefits of red beetroot supplementation in health and disease;
• You will learn about the nutrients every main ingredient contains;
• You will learn how to make homemade beetroot burger recipe step-by-step.

The Potential Benefits of Red Beetroot Supplementation in Health and Disease

I love discovering the health benefits of every single vegetable. It’s essential to have a varied diet and implement different kinds of vegetables daily. I want to share what science and researchers say about beetroot benefits here. There are several studies about the potential effect of consuming beetroot.

The discovery has primarily driven the recent interest in beetroot that sources of dietary nitrate may have important implications for managing cardiovascular health. However, beetroot is rich in several other bioactive compounds that may provide health benefits, particularly for disorders characterized by chronic inflammation.

Recent studies have provided compelling evidence that beetroot ingestion offers beneficial physiological effects that may improve clinical outcomes for several pathologies, such as hypertension, atherosclerosis, type 2 diabetes, and dementia. Hypertension, in particular, has been the target of many therapeutic interventions, and numerous studies show beetroot, delivered acutely as a juice supplement or in bread, significantly reduces systolic and diastolic blood pressure.

Beetroot is also a promising treatment in various clinical pathologies associated with oxidative stress and inflammation. 

 The powerful antioxidant, anti-inflammatory, and vascular-protective effects offered by beetroot and its constituents have been demonstrated by several in vitro and in vivo human and animal studies, hence its increasing popularity as a nutritional approach to help manage cardiovascular disease and cancer. In human studies, beetroot supplementation has been reported to reduce blood pressure, attenuate inflammation, avert oxidative stress, preserve endothelial function, and restore cerebrovascular hemodynamics. 

How to build plant-based burger & patty base

In today’s post, I want to tell you more about building a base for burgers, patties, or meatballs. It’s pretty straightforward; there are only a few things to remember and the rest of your creativity. 
In plant-based kitchens, we do not use eggs, so many people struggle and think, how can the patties hold and not fall apart without an egg? Well, it is possible.

Millet groats and any other groats play a massive role in that. It thickens up the base. I usually use buckwheat flour to keep the recipe gluten-free, plus I found buckwheat flour to thicken up and hold the patty’s ground very well. I want to share a few examples of how to build patties, burgers, and meatballs so they won’t fall apart.

First, let’s take a look at today’s recipe;

• Millet groats + white beans + beetroot puree + buckwheat flour + almond flour + spices
  Millet as the primary grain, and white beans as a protein base. That’s my primary choice; I add buckwheat flour to help the patty’s base hold once it’s baked. I also like adding toasted nuts; this step adds a unique touch of flavor. Then, the rest are spices and other additives like beetroot puree in this recipe.
  
• Millet groats + smoked tofu + buckwheat flour + onions & leek (sauteed with spices) + fresh parsley + toasted sunflower seeds or walnuts).
  
• Brown rice + red beans + green lentils + buckwheat flour + beetroot (cooked and grated, blended) + toasted walnuts + onions (sauteed with spices).
  
• Rice + plain tofu + sauteed spinach + toasted sunflower-seeds + onions (with spices)

As you can see, the main rule is to understand that to build any burger or patty; you must have the grain and protein as a base, plus a touch of buckwheat (or any other) flour. Then, the rest is your creativity.

Everything you need to make a homemade beetroot burger + nutrients of every MAIN ingredient

• Beetroot– low-calorie and easily digestible. Rich in vitamin C, vitamin B1.
• White bean– protein source, low glycemic index, magnesium, calcium, valuable fiber.
• Millet groats– B vitamins (B1 – thiamin, B2 – riboflavin, B6 – pyridoxine), vitamin E, magnesium, calcium.
• Almond flour- source of monounsaturated and polyunsaturated fatty acids, magnesium, iron.
• Onions;
• Garlic;
• Oil;
• Nutritional yeasts– B vitamins, including vitamin B12 and beta-glucan, help regulate blood glucose and cholesterol levels.
• Smoked paprika;
• Cumin;
• Salt.

How to make homemade beetroot burger: step-by-step

STEP 1:

Preheat the oven to 180 degrees Celcius.

BEETROOT PUREE

You can use store-bought beetroot puree, which I do not recommend because it can contain more unnecessary ingredients than just beetroot, and you need to avoid that. I recommend making your beetroot puree. Wash 2-3 medium-sized beets and cook them with skin in salted water until tender. When beetroots cool down, peel them off and blend (a few seconds to break beets down, but not make a smoothie consistency. You can grate beets as well.

STEP 2:

Chop onion finely and add to a preheated frying pan. Dry fry for a few minutes. Dry frying is an excellent method to let onion and leek soften before adding oil. The process draws out all the moisture, so the final result is browned, super crispy, and tender. After a few minutes, add oil and continue frying.

Add spices (smoked paprika, cumin, dried coriander, herb pepper, and salt) and continue final frying for another few minutes. This will create a flavor profile for your filling. Let this stage go slowly. Fry it on a low heat.

STEP 3:

In today’s recipe, I used canned white beans. However, if you want to, soak white beans overnight and cook them the next day (in the beginning without salt; this will increase cooking time). One can of beans is about 400 grams; this will count as about 2-3 cups (400g) of freshly cooked white beans. Once white beans are fully cooked, cool them down.

Add white beans and cooked millet groats to a food processor and mix for a few seconds to break them down.

I avoid using canned products. This time was an exception. However, without going into an obsession from time to time, nothing terrible will happen to your body.

STEP 4:

Add crushed white beans, cooked millet groats, beetroot puree, sauteed onions with spices, almond flour, and buckwheat flour to a medium-sized mixing bowl. Mix all ingredients with your hand to combine.

At this stage, taste it and see if you are satisfied. Remember that while baking, most of the liquid will dry out; that’s why the taste will be more spicy, especially with salt. You can choose frying; however, you must see how the mass holds once it’s fried. You might consider adding more flour to it.

STEP 5:

On a baking tray lined with parchment paper, shape the burgers. If you want to serve it as a whole burger, I recommend checking the size of a bun and shaping it the same size or bigger.

Sprinkle some sesame seeds on top. This is optional but looks better and adds more nutrients and taste.

STEP 6:

Put the baking tray in the oven and bake burger patties for about 45-50 minutes. Once baked, take them out of the oven, cool down, and serve.

How to serve this homemade beetroot burger?

1. BURGER BUN– choose a whole-grain burger bun; it’s much tastier and more nutritious. You can bake your sourdough or yeast burger bun to the next level. It is so much more satisfying to make the whole burger from scratch!
   
2. SAUCE- you can make your garlic sauce with mayo or combine it with ketchup. Try to choose a good quality product without all unnecessary ingredients. You can combine garlic sauce with this yogurt parsley dip.
   
3. FRESH VEGGIES– combine it with a standard pack: sliced tomatoes, sliced cucumber, salad, and red onion.
   
4. ROASTED VEGGIES– roast sliced zucchini, onions, and eggplant (salt, oil). This can be a great way to add something more interesting. Instead of roasting, you can grill veggies or fry.

Check out this fantastic plant-based meatball recipe!

Red Lentil Millet Meatballs (Kids Friendly & gluten-free)

I hope you will enjoy this homemade beetroot burger recipe and get inspiration from today’s post. Let me know in the comment section below if you tried it and liked it. If there is anything I can do for you, please don’t hesitate to write me. I would love to connect with you and help you even more!  
Domi