• Roanna Medina

Veggie Beet Tempeh Burgers

Updated: Sep 3, 2019



In another post (to be published next), I talk about comfort food, its dangers and how giving in to them lead us down a food addiction cycle that results in obesity and even chronic illnesses. It's backed by science and provides a different perspective on how we use food to help manage our stress levels and negative emotions. It definitely helped me see how I've used food in the past and allowed it to take over at times when I felt like I just couldn't win against my "bad" cravings.

Burgers were one that I considered as comfort food. I loved burgers, and I still do. They're easy, flexible and so delicious. What changed? Since I've learned to manage my cravings, and even my emotional state, a lot better, I've also learned to just allow food do what they were meant to do... that is to nourish my body.

We don't have to completely let go of foods we consider for comfort. There are so many things that we can do to make and choose healthier versions of our favorite foods. And, as we grow more aware of the dangers in how we treat and relate to food, the better and stronger we can be in replacing sugary, processed and high-carb foods with the right ones that are better fuels for our bodies.


In finding a healthier version of my comfort food, I prepared this beet burger which I simply adore. First of all because of it's bright red color, and second, because it's just plain delicious, especially when mixed with one of my favorite spices - cumin! It's earthy, juicy and quite simple. It's one of those savory recipes that's a sure win whenever there are beetroots around.

VEGGIE BEET TEMPEH BURGERS

Prep time: 20 mins | Cook time: 10 mins | Total time: 30 mins

Bright and earthy burgers starring beetroot which is an ingredient high in immune-boosting vitamin C, fiber, magnesium, folate, potassium and manganese. It helps improve blood pressure, stamina, and brain and liver functions.

Author: The Healthy Row

Allergen information: free of gluten, dairy, nuts and refined sugar

Recipe type: American

Cuisine: vegan

Serves: 6 burgers

INGREDIENTS:

  • 2 whole beetroots, peeled; makes about 2 cups when chopped or 1.5 cups grated (Depending on how smooth you want your burgers; I personally prefer having a few chunks for added crunch)

  • 3/4 cups oat flour

  • 1 tablespoon olive oil

  • 1/3 yellow onion, finely chopped

  • 3 cloves garlic

  • 1 tsp cumin powder

  • 1/2 tsp unrefined sea salt

  • 1/4 tsp crushed black pepper

For the bun:

  • 3 blocks tempeh (makes 6 sets of burger buns)

  • unrefined sea salt

INSTRUCTIONS:

  1. Place all burger patty ingredients in a blender or food processor, and process until well combined and has reached a consistency you prefer.

  2. Transfer the mixture to a bowl, and adjust seasonings to taste.

  3. Cut the mixture into 6 equal parts, form them into balls, and flatten into patties.

To fry:

  1. Heat the pan over medium heat and cover the full bottom with oil. Once hot, add the patties and cook for about 3 to 5 minutes on each side, until both sides have browned.

To bake:

  1. Preheat your oven to 350ºF (180ºC). Lightly oil a baking sheet or line it with a baking mat or parchment paper.

  2. Lay the patties on the pan and bake for 30 minutes, flipping them halfway, and baking until they've browned on both sides.

Cooking the tempeh bun, and assembly:

  1. Cut each tempeh block into 4 parts of a size you prefer to make 2 burgers each. Cook on the same frying pan for about 3 to 5 minutes on each side, lightly salting each side until browned.

  2. Stack the patties in the tempeh buns and fill with you favorite burger add-ons such as tomatoes, lettuce greens, etc.

Have you tried this recipe? Share your experience by commenting below!




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