Sometimes experiments create yummy recipes. Don’t overthink measurements – just make sure it’s wet enough to form into patties.
Beet Greens & Beans Burger Recipe
- 1/2 onion (~1/4 inch rings)
- 1 cup Beans of choice (kidney & black mix shown)
- 1/2 cup beet greens julienned (any greens will do)
- 1/2 cup broccoli crowns chopped small
- 2 tablespoons ground flaxseeds
- 2 heaping tablespoons 100% organic whole wheat flour
- 2 heaping tablespoons oatmeal
- 1 oz sharp cheddar cheese shredded (size of thumb)
- 1/8 tsp ground red pepper (more if desired)
- 1/4 tsp ground tumeric
- Salt and pepper to taste
- 1 egg
- 1 Tablespoon olive oil
Directions:
- Sauté up onion. Divide sautéed onion into two (for inside patty and on top).
- Dice up one half of the sautéed onion and put in a medium mixing bowl.
- Place the remainder of ingredients minus egg into the bowl.
- Crack egg in separate bowl and whisk.
- Add about 1/2 the whisked egg into the other ingredients.
- Mix all together using your hand (gotta squish it together). If you need wetter, add remainder of the egg.
- Form into 2 large patties.
- Reheat same onion pan on medium heat.
- Place olive oil in heated pan and put the two patties in pan.
- Lightly brown patties for 4-5 minutes per side (checking as needed).
- Take patties off and reheat remaining onions.
Note: You can toast up 1/2 slice of sourdough (shown), whole wheat, or sprouted bread, spread a little Dijon, top with patty and remaining onion rings. Enjoy!
Nutrition Facts (Patty only):
- Servings: 2
- Calories per serving: 280
- Total Fat: 13.2g
- Saturated Fat: 2.1g
- Polyunsaturated Fat: 3.2g
- Monounsaturated Fat: 6.4g
- Total Carbs: 28.9g
- Fiber: 10g
- Protein: 11.9g
- Calcium: 34.6%
- Iron: 13.6%
- Vitamin A: 60.1%
- Vitamin C: 33.7%
*Health Benefits:
- Beet Greens: Save those green tops! They are nutrient PACKED – Vitamins K, A, C, E, B2, B1,B6, calcium, iron, potassium, magnesium, and the list goes on!
- Beans: contain amino acids, which form protein. They also contain iron, folate, and fiber – so they are a food you should incorporate into meals daily.
- Broccoli: Vitamins K, A, C, B6, B2,B1,B3, chromium, folate, fiber, and more! With over 300 studies on this veggie, it’s proven its great for your health and helps fight against disease & cancer.
- Onions: good sources of biotin, vitamin B6, C, phosphorus, & more for cardiovascular benefits, anti inflammatory and antioxidant benefits, and may help lower risk of many different cancers.
- Flaxseeds: Omega-3 fats are polyunsaturated fatty acids that help reduce risk of heart disease death.
- 100% Whole wheat flour: studies show whole grains help lower type 2 diabetes risk, help maintain healthy weight, can lessen symptoms of chronic inflammation, promotes women’s health & gastrointestinal health, protect against breast cancer & more.
* Consult your physician or registered dietitian to see if these foods are right for you.
Uplift With Joy 