Beet Greens & Beans Burger Recipe

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:

  1. Sauté up onion. Divide sautéed onion into two (for inside patty and on top).
  2. Dice up one half of the sautéed onion and put in a medium mixing bowl.
  3. Place the remainder of ingredients minus egg into the bowl.
  4. Crack egg in separate bowl and whisk.
  5. Add about 1/2 the whisked egg into the other ingredients.
  6. Mix all together using your hand (gotta squish it together). If you need wetter, add remainder of the egg.
  7. Form into 2 large patties.
  8. Reheat same onion pan on medium heat.
  9. Place olive oil in heated pan and put the two patties in pan.
  10. Lightly brown patties for 4-5 minutes per side (checking as needed).
  11. 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.

Published by Live Joyfully Well

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