Beet Veggie Burgers Recipe

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Ingredients:

Serving

1/2 cup buckwheat groats, dry
1 1/3 cups vegetable broth stock
1 1/2 cups brazil nuts (or use walnuts or pecans
1/2 cup whole old fashioned oats (not instant or quick cook )
1/4 cup finely ground flax seed
5 1/2 oz cooked* peeled beets (3-4 small beets)
1/2 medium red pepper, chopped
1/4 cup parsley, chopped
3/4 tsp fennel
1 tsp ground mustard
1/2 tsp fine sea salt
up to 1/2 cup additional vegetable broth (120 ml) or stock, as needed

Directions:

Preheat oven to 350F (180C). Line a cookie sheet with parchment, or spray with nonstick spray.
In a small pot, bring the 1-1/3 cups (320 ml) vegetable stock to a boil; add the buckwheat, cover, lower heat and simmer for about 15 minutes, until all the liquid is absorbed. Remove the cover, fluff with a fork, and allow to cool.
In the bowl of a food processor, process the nuts, flax and oats to the texture of a coarse meal. Add the beets, pepper, parsley, fennel, mustard and salt and process until almost smooth, yet still grainy.
Using a large ice cream scoop or 1/3 cup (80 ml) measuring cup, scoop out the mixture and flatten to patties about 1/2 inch (1 cm) thick. Bake in preheated oven 25 minutes, then gently turn over and return to oven for another 15-25 minutes, until the burgers are crisp on the edges. Serve plain or in buns. These go well with avocado mayonnaise or fresh and spicy cilantro sauce (both of these condiments will create a cool red-and-green Christmas vibe with the burgers, too). Makes 8-10 burgers. May be frozen.
* I bake the beets because I prefer the flavor and find they are a bit dryer that way, so the burgers will hold together better. If you boil the beets instead, you might like to reduce the vegetable broth by 2-4 Tbsp (30-60 ml).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	295.73 Kcal (1238 kJ)
Calories from fat	203.58 Kcal
		% Daily Value*
Total Fat	22.62g	35%
Cholesterol	0.1mg	0%
Sodium	169.77mg	7%
Potassium	331.01mg	7%
Total Carbs	19.64g	7%
Sugars	2.45g	10%
Dietary Fiber	5.88g	24%
Protein	7.7g	15%
Vitamin C	9.1mg	15%
Iron	0.8mg	5%
Calcium	72.2mg	7%

Amount Per 100 g
Calories	363.18 Kcal (1521 kJ)
Calories from fat	250.02 Kcal
		% Daily Value*
Total Fat	27.78g	35%
Cholesterol	0.13mg	0%
Sodium	208.5mg	7%
Potassium	406.51mg	7%
Total Carbs	24.11g	7%
Sugars	3g	10%
Dietary Fiber	7.22g	24%
Protein	9.46g	15%
Vitamin C	11.2mg	15%
Iron	1mg	5%
Calcium	88.6mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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