Healthy Recipes

Veggie Beet, Bean & Feta Burgers Recipe

Adding this root vegetable to your plate will provide a killer pump.

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Beet - vertical

Veggie Beet, Bean & Feta Burgers Recipe Servings: 8
You'll need
  • 2 cups Brown rice, cooked
  • 1 cup Beets, roasted and diced or grated
  • 2 tbsp Parsley, minced
  • 1 15-oz can black beans, drained and rinsed
  • Juice from half a lemon
  • 1 Egg
  • 7 oz Feta cheese
  • 1 Small yellow onion, diced
  • 2 Cloves of garlic, diced
  • 1 cup Panko bread crumbs
  • Salt and pepper
  • 1 tbsp Extra-virgin olive oil

Delicious? Nah. Nutritious? Absolutely. Beets and beetroot juice are an excellent source of folate and manganese as well as potassium and copper. Beets also contain more nitrates than any other vegetable, says Marie Spano, R.D., C.S.C.S., C.S.S.D., sports nutritionist for the NBA’s Atlanta Hawks.

“Through a series of reactions, nitrates are converted to nitric oxide [NO], which expands blood vessels to accommodate greater blood flow,” Spano says. This increase in blood flow allows more oxygen and nutrients to be delivered to muscles.

Bear in mind beets aren’t always red; you can also get yellow, or golden, ones. And while they may never make your list of favorite foods, beets can be tastier than you give them credit for. Wrap them loosely in foil and roast at 400 ̊for an hour; they’ll come out tender and make a great side or salad ingredient. You can also toss them into a juicer for a whole-food pre-workout drink.

Directions 
1. Preheat oven to 375°. Mix the rice, beets, and parsley in a large bowl.
2. In another bowl, use a fork to mash the beans with the lemon juice and egg. Combine with the rice and beet mixture, then add feta, onion, garlic, panko, and salt and pepper, and mix well. To get a more compact blend, toss into a food processor and pulse a few times.
3. Form eight patties from the burger mixture.
4. Heat oil at medium high in a large ovenproof skillet. Cook the patties until a crust develops on one side, about 3 minutes, being sure not to crowd them.
5. Flip the burgers carefully and put the skillet into the oven for 8 minutes. Remove pan and serve on whole-grain flat bread with your favorite condiments.
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