Make your own vegan beet burgers at home. Here’s how to make either totally vegan or ovo-lacto vegetarian beet burgers out of beets and black-eyed peas. Instead of black-eyed peas, you can use green peas or any other type of peas or legumes if cooked and mashed and then added to the beets.
A little olive oil added will help form the crust on the beet burger when you slow cook the beet burger in a skillet. To see a demonstration of this method, check out the uTube video, Didi Emmons, beet burger.
For vegans, you add cooked or soaked, soft millet to the ground beets instead of egg to hold the mixture together. A little wheat germ or other germ, if you like, also can be added as an optional ingredient. The green beet tops are cleaned and chopped up with the beet mixture, and walnut pieces are added, (optional) if desired.
Starbucks acquired Evolution Fresh in 2011 to expand its business beyond coffee shops and in some stores now sells beet juice. About beet juice: In the photo by Stephen Brashear/Getty Images, at the left corner, an employee pours beet juice from a juice tap during the grand opening of Evolution Fresh, juice store, March 19, 2012 in Bellevue, Washington. In addition to the menu, the juice wall displays animation depending on the juice being poured.
How to prepare beet burgers
If you want raw foods, just peel and dehydrate the ground beets mixed with any herbs, fillers, and spices you add. The best way to make beet burgers is to follow one of the recipes online or watch the video on making beet burgers. View the demonstration video, 23024 Didi Emmons Beet Burger Vegetarian. Also see, Vegetarian Beet Burger Recipe.
Everything’s going to be mashed and formed into a patty. If you want to see photos or check out an original recipe, see the site, “Vegetarian Beet Burger Recipe: A FitSugar Reader Recipe: Vegetarian Beet Burgers.” Also see the video, Cooking Demonstration – Pearl Farmers Market. Chef demonstrates how to prepare a beet burger.
Did anyone ever ask you whether you can turn beets into burgers? The original recipe at one of the beet burger websites uses smoked salt, Chipotle sauce, mustard, and Bragg’s Liquid Aminos. All these contain salt.
There’s an inviting recipe online showing how to make beet burgers. Or you can use a variation of that online recipe. For example, you can use an egg to hold the ground or chopped beets together or substitute for the egg for vegans and use one tablespoon of flax seed meal instead of the egg to hold the burger together.
And for the salt-sensitive person with high blood pressure trying to eat more vegetables for their potassium content and the natural salt already in the bread buns and in the black-eyed peas and beets, this variation on the recipe leaves out the salty ingredients.
Also the original recipe calls for dairy (butter). But in your own version of a beet burger recipe, instead of butter, you can use extra virgin olive oil or any other oil such as coconut oil, macademia nut oil or walnut if if you’re interested in leaving out the long-chain fatty acids. For example, a teaspoon of melted coconut oil with medium chain fatty acids could be used, or grape seed oil, rice bran oil, or walnut oil.
Sacramento shoppers interested in varying their burgers and patties are turning to beet burgers as a substitute for meat burgers. You can call them patties, but beet and black-eyed pea burgers are becoming more popular than the commercial, frozen veggie burgers you find in most Sacramento supermarkets and food stores that are made of soy protein, are high in salt, and may also contain spinach, egg, or rice.
Some veggie burgers you’ll find in the frozen food coolers of Sacramento markets contain yeast extract and hydrolized protein powder. Check out this YouTube video on how to make a beet burger. Also view the Didi Emmons beetburger recipe and cooking demonstration on uTube.
You can buy a variety of frozen veggie burgers in Sacramento at Whole Foods Market, Sacramento Natural Foods Co-op, and in most local supermarkets. Some health food stores also have frozen veggie burgers.
Why buy commercial veggie burgers that are frozen all the time if you can make veggie burgers at home such as beet burgers without adding hydrolized vegetable protein or various forms of yeast to extend the taste, fill the burger, or preserve color and shelf life? And what if you want a veggie burger without soy or protein fillers and without salty condiments or yeast added?
Last year Sacramento supermarkets recalled certain foods containing some types of commercial hydrolized protein. See, Hydrolyzed Vegetable Protein (HVP) recall leaves food consumers. Also see, How Natural Are So-Called Natural Corn Chips Veggie Burgers?
Choose the ingredients you enjoy according to what you need for your health requirements. Here’s how to make beet burgers. The recipe becomes vegan if you leave out the dairy product (butter) in the original recipe.
Also, instead of using one can of drained black-eyed peas with all the salt content of the can, since some canned vegetables contain more than 500 mg of salt and others less, how about just boiling your own black-eyed peas without adding salt, if you’re trying to lower your salt intake?
Here are some alternative ingredients for those who don’t want to add salty condiments, dairy, or even eggs. For example 1/4 cup of ground flax seed takes the place of one egg, for vegans who don’t want animal products in their beet burgers.
See the site, The Cooking Inn: Egg Substitutes. The quarter cup of flax seed (ground meal) holds the patty or batter together when baking instead of using one egg.
1 teaspoon extra virgin olive oil
1/2 yellow onion (finely diced)
2 cloves of garlic (grated or finely diced)
2 roasted beets (peeled and finely diced)
1 cup of cooked and mashed black-eyed peas
1/4 cup of ground flax seed for vegans or 1 egg for those who are not vegans. The ground flax seed (flax-seed meal) substitutes for egg. The ratio is 1/4 cup of ground flax seed equals one egg in its ability to hold things together in baking.
1/4 cup garbanzo bean/chickpea flour
2 tablespoons of chipotle BBQ sauce
1 tablespoon of no-salt added sauerkraut
2 tablespoons of lime juice
1 Tablespoon of apple cider vinegar
1 teaspoon of ground cumin
1 tablespoon of dried basil
dash of black pepper, dash of turmeric, dash of curry powder, optional 1/4 teaspoon thyme, optional 1/4 teaspoon oregano or 1/4 teaspoon of tarragon
Saute onion in olive oil or any other oil you choose until the onion is translucent and add the garlic. Saute for a minute or two more and then add the diced beets and cooked, mashed black-eyed peas.
Cook until the peas are soft and the beets are heated. Add in the, apple cider vinegar, spices, and season to taste. Cool the mixture a bit and add the ground flax seed meal if vegan or the egg if not vegan and garabanzo bean/chickpea flour. Ground legume flour also can be used, such as lentil flour. Or sweet potato flour can be used instead of garbanzo bean/chick pea flour. Finally, puree with an immersion blender or in a food processor.
Form the mixture into patties. Then bake your burgers instead of frying them to keep the grease at bay. Bake the patties at 350-degrees for about 25 minutes. The burgers/patties also can be shaped and stored in the refrigerator for a day, if necessary.
Another variation is to partially bake the burgers as the original recipe states, but then you’d have to refrigerate them and heat them up again on a grill. But why use a grill to char food which is defeating the purpose of eating food not charred at high heat where it could form AGEs. See, Health Correlator: High-heat cooking will AGE you, if you eat food and WHFoods: High-Temperature Cooking & The World’s Healthiest Foods.
Exposure of food to high heat may be convenient and quick, but high heat causes end products (AGEs) to form in various foods that cause more tissue damage and inflammation than foods cooked at low heat or are dehydrated or fermented.
So the healthiest move to make would be to just bake the patties/burgers until they hold together and have the chewy feeling of other types of veggie burgers as far as consistency. Your stomach really doesn’t crave charcoal or or smoky flavor, even if your nose is drawn to that scent. Most commercial veggie burgers are made from soy protein and vegetables.
What you get out of making your own vegan or vegetarian patties or burgers at home is that you don’t have to add hydrolyzed vegetable protein to your burger to get the ingredients to hold together in a patty shape.
You can just let the patty chill in the refrigerator a few hours and bake them. Then put them on a bun, a whole-grain corn tortilla, or serve on a bed of leafy vegetables.
Last year, many commercial foods were recalled due to problems with hydrolyzed vegetable protein. See the article, Hydrolyzed Vegetable Protein Recall | Child Nutrition.
What’s really in “natural flavorings” you see on hundreds of food labels in the supermarket?
According to the USDA site on “Food Safety: Natural Flavorings on Meat and Poultry Labels, “The USDA site answers the question: “What substances or ingredients can be listed as “natural flavor,” “flavor,” or “flavorings” rather than by a specific common or usual name?”
USDA notes that, “Spices (e.g., black pepper, basil, and ginger), spice extracts, essential oils, oleoresins, onion powder, garlic powder, celery powder, onion juice, and garlic juice are all ingredients that may be declared on labeling as ‘natural flavor,’ ‘flavor,’ or ‘flavoring.’ Spices, oleoresins, essential oils, and spice extracts are listed in the Food and Drug Administration regulations.”
Beet Burger Recipes Sites
The Beet Burger | Macheesmo
Roasted Beet-Tofu Burgers | recipe from FatFree Vegan Kitchen
Cook’s Hideout: Beet Burger
Beet Burgers @Craftzine.com blog Beet Burgers and The SOS Kitchen Challenge! | Diet, Dessert and Dogs
Vegetarian Beet Burger Recipe
Also please check out my other nutrition, health, or cultural media columns such as my Sacramento Nutrition Examiner Column, Sacramento Healthy Trends Examiner Column, Sacramento Holistic Family Health Examiner Column, Sacramento Media & Culture Examiner Column, and my national columns: National Senior Health Examiner column, National Children’s Nutrition Examiner Column, and National One-Pot Meals Examiner column.
Follow Anne Hart’s various Examiner articles on nutrition, health, and culture on this Facebook site and/or this Twitter site. Also see some of Anne Hart’s 91 paperback books at: iUniverse, and Career Press. Or see the author’s website. Browse Anne Hart’s paperback books at: iUniverse.com.
For more info: browse my books, How Nutrigenomics Fights Childhood Type 2 Diabetes & Weight Issues (2009). Or see my books, How to Safely Tailor Your Foods, Medicines, & Cosmetics to Your Genes (2003) or How to Open DNA-driven Genealogy Reporting & Interpreting Businesses. (2007).