By Mayo Clinic Staff

Dietitian's tip:

This veggie burger provides about one-third of your daily fiber needs.  Be sure to top this great burger with even more veggies.

Number of servings

Serves 11

Ingredients

  1. 1 teaspoon cumin
  2. 3 large red beets (about 1 pound)
  3. 1/2 teaspoon coriander
  4. 1 tablespoon canola oil
  5. 1/2 teaspoon dried thyme
  6. 4 cloves garlic, minced
  7. 1/4 cup barley flour
  8. 1 cup yellow onion, diced small
  9. 2 tablespoons cider vinegar
  10. Chia gel (1 tablespoon Chia seeds mixed with 3 tablespoons water)
  11. 2 cups canned black beans, rinsed and drained
  12. 1/2 millet (cooked)
  13. 1 cup portabella mushrooms, diced
  14. 1 tablespoon smoked paprika
  15. 2 teaspoons brown mustard
  16. 11 small whole wheat hamburger buns

Directions

Heat oven to 400 F. Wrap the beets loosely in aluminum foil and roast until easily pierced with a fork, 50 to 60 minutes. Set aside to cool.

Heat oil in a skillet over medium-high heat. Add the garlic and cook until it is fragrant, about 30 seconds. Add onions and cook on medium heat for 10 to 12 minutes until dark and caramelized. Pour in the cider vinegar and scrape up the fond. Continue to simmer until the cider has evaporated and the pan is nearly dry again. Remove from heat and set aside to cool.

Split the beans in half, pulse half in a food processor. Place the other half in a large bowl.

Use the edge of a spoon or a paper towel to scrape the skins off the cooled roasted beets; the skins should slip off easily. Grate the peeled beets on the largest holes of a box grater. Transfer the beet gratings to a strainer set over the sink. Press and squeeze the beet gratings to remove as much liquid as possible from the beets. (You can do this over a bowl and save the beet juice for another purpose.)

Transfer the squeezed beets, cooked millet, mushrooms and sauteed onions to the bowl with the beans. Sprinkle the smoked paprika, brown mustard, cumin, coriander and thyme over the top of the mixture. Mix all the ingredients until combined. Taste the mixture and add pepper, or any additional spices or flavorings to taste.

Finally, add the barley flour and Chia gel and mix until you no longer see any flour. Form the mixture into 11 patties of approximately 6 ounces each. Bake at 350 for 15 minutes.

Serve burger on a whole-wheat bun.

Nutritional analysis per serving

Serving size :1 patty with bun

  • Calories 221
  • Total fat 5 g
  • Saturated fat Trace
  • Trans fat Trace
  • Monounsaturated fat 1 g
  • Cholesterol 0 mg
  • Sodium 300 mg
  • Total carbohydrate 34 g
  • Dietary fiber 8 g
  • Added sugars 0 g
  • Protein 10 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

July 02, 2015