k Beet Burgers with avocado cream - Friday dinner k
These are one of the tastiest vegan burgers/falafels I have made to date. It’s also fantastic knowing they are packed with healthy ingredients that include a whole host of antioxidants, minerals and vitamins.
Beets give the lymphatic system a natural boost and contain lots of detox-friendly pectin and fiber. They also contain lycopene, a plant chemical that helps maintain youthful skin, elasticity and defends against sun damage.
The secret to the perfect texture is the chickpea flour batter (similar to a profiterole choux dough) used to bind all the ingredients together – the result is moist on the inside and slightly crispy and light on the outside…so delicious. They are oven baked making them a healthier option than deep fried falafel.
The minted avocado yoghurt really compliments the rich earthiness of the beets and is full of healthy fats and probiotic goodness.
They are gorgeous served warm or cold with new potatoes, flat bread (see seperate recipe) and a salad of your choice.
Tess’s Recipe Tips
For this recipe you must use fresh raw beetroot as cooked beetroot would just be too sloppy. Save the greens from your beets and steam them as a side dish. Or toss them into a green smoothie as you would with kale or spinach. These burgers can be also made into mini falafels and can be prepared in advance as they freeze beautifully.
Ingredients (serves 4)
3 tablespoons extra virgin olive oil
1 red onion, finely chopped
2 cloves garlic crushed
2 teaspoons ground cumin
1 teaspoon ground coriander
250g raw beetroot (approx. 3) peeled & coarsely grated
200ml oat milk (or any non dairy)
1 teaspoon turmeric
70g chickpea flour (gram flour)
Sea salt and freshly ground pepper
150g cooked chickpeas (chop them roughly)
Handful of fresh chopped coriander
For the avocado yogurt
1 ripe avocado
120g carton live natural yoghurt / kefir (or a plant based yogurt)
1/2 small clove garlic crushed
Handful chopped fresh mint
A squeeze of fresh lemon
- Preheat the oven to 180ºC. Heat 1 tablespoon of olive oil in a pan and gently sauté the onion, cumin and coriander over a medium heat for 3 minutes, add the garlic and cook for a further minute.
- In a medium non-stick saucepan, bring the milk and the turmeric to the boil, and then reduce to a simmer. Little by little, whisk in the chickpea flour until you have a smooth paste. Season with salt and pepper, keep the mixture moving to avoid lumps. Add the remaining olive oil and cook over low heat for 5 minutes, stirring all the time with a wooden spoon. The texture will become quite solid and will come away from the sides of the pan and shape into a ball.
- Cool this ball of paste, then mix in the sautéed onions, chopped chickpeas, grated beetroot and fresh coriander. Using your hands thoroughly combine the mixture – it will look a bit weird and messy but don’t worry! Mould the mixture into golf-ball-sized balls and flatten slightly to form patties – arrange on a baking sheet. Refrigerate until chilled.
- Now make the avocado yoghurt. Add all the ingredients to a blender and whizz until you have a smooth consistency (you can do this without a blender for a chunkier texture).
- Drizzle a little more olive oil over the burgers/patties and bake for approx. 30 minutes until slightly crispy around the edges. Serve warm with cooked new potatoes, dressed salad leaves and the yoghurt dressing.
Love Tess x