In our ongoing mission to have more purple portions I tried these – beetroot burgers. Packed full of veg and all the goodness that implies, and if it is of interest to you, it is vegetarian, vegan if you leave out the egg, and gluten free too (use gf oats).
This post was first published in June 2016 when the burgers cost a total of £1.66, they are now £1.30, so over 2 years, far from going up in price, they’ve gone down by 36p!
priced at Asda using mySupermarket May 2018
Pack of value cooked beetroot, 300g/69p
Large carrot, no need to peel, 200g, 50p/kg, 10p
Half an onion, 3p
Tsp garlic paste, or a clove, 5p
Half a tin of chickpeas, drained, 33p tin, 17p
Tsp soy sauce, 49p/150ml, 2p
75g oats, 75p/kg, 6p
1 egg, £2 for 15 medium free range, 13p
Tsp ground cumin 50p/100g 1p
Tsp ground coriander £1/100g, 2p
Salt and pepper
Veg oil for cooking, 1 tbslp, 2p
Total cost £1.30, 4 portions 32p each
Total nutrition – 857 calories, 30g protein, 28g fat, 124g carbs, 29g fibre
4 portions, each portion – 214 calories, 7g protein, 7g fat, 31g carbs, 15g fibre
I made 12 small burgers, so 3 each
If feeding littlies, smaller burgers work well as they could have just one. The mixture is easily shaped into whatever size you want to make.
Bung everything in a food processor, except the cooking oil, and whizz it until smoothish.
The result is a thick paste, quite wet.
Once you have shaped your burgers, cook them gently for 5 minutes each side.
These were lovely. Mild in flavour, with interesting bits in it giving texture. The mildness means kids should like them, with any luck. They don’t taste too vegetably if you know what I mean. I had mine with some coleslaw and a home made Roti. I think next time, I would add a big dollop of grainy mustard.
Hugh says to shape the mixture into 4 burgers. I found that I preferred to make them into 3 smaller burgers per person, so 12 in total. This mixture is very easy to make into very small burgers for children
He also used raw beetroot, but I didn’t see why as the recipe cooks them through anyway, plus it’s cheaper to use value cooked
Any leftovers are really good cold the next day
Lots and lots of variations spring to mind. Littlies love anything small, so teeny tiny ones might encourage them to eat some. The chickpeas can be swapped out for any other type of cooked bean or lentil, rinse some value baked beans for instance, or use big green/brown lentils, butter beans or soy beans. Stay with the beetroot and use another firm veg to go with it – swede, turnip, sweet potato, ordinary potato, or of course any combination. Or swap the beetroot for another veg and have a completely different flavour.
Use breadcrumbs instead of the oats, or leftover mashed potato, or a bit of instant potato.
Leftovers would be great for packed lunches with a Roti, or a salad, maybe a few puy lentils or green/brown lentils dressed with a sweet miso dressing. You could enjoy them hot or cold in a pitta, wrap or even a sandwich. Any chutney or pickle will add relish.
Use your own beetroot or carrots from the garden if you have any, in which case you will need to peel the beetroot.
I will definitely be playing around with more spices, I couldn’t really taste the ones that were in there very much. I would add more of the cumin and coriander: some turmeric and ginger: some Pataks paste: my favourite Brinjal pickle: garam masala
I had these cold the next day, in a home made Roti, with a dollop of mayonnaise. They were utterly yummy. Definitely a keeper this one 😋
The only thing that is not Free on Slimming World is the oats. Per serving (4) there are 19g, so half a HEXBBeetroot Burgers - a cheap purple portion. Can be made teeny for littlies. Great cold for lunch the next day too Click To Tweet
the image is from Hugh’s book, Light & Easy. My picture was even more rubbish than usual!