By Nutrition Resident Michelle Didner MS (@nourishnamaste)
Are you looking for a fresh take on the quintessential American summer favorite – the burger? This gluten and dairy-free vegetarian version accompanied by pickled red onion won’t disappoint. It’s filled with nutrient-dense beets – rich in phytochemicals, dietary nitrates that help lower blood pressure, and vital minerals such as potassium, sodium, phosphorous, calcium, magnesium, copper, iron, zinc, and manganese. Combine that with cauliflower packed with sulfur amino acids cysteine and methionine, and chickpeas to bring in some plant-based protein and you have a nourishing meal that aligns with our Methylation Diet Food Plan. But the secret to this burger’s subtly umami flavor is the Matcha green tea powder which provides L-theanine and is loaded with the antioxidant ECGC – epigallocatechin gallate. L-theanine has been shown to boost mood and reduce the effects of mental stress by blocking neuroreceptors in the brain and lowering blood pressure. ECGC is a flavanol with antioxidant and anti-inflammatory effects that has been shown to lower oxidative stress associated with many chronic diseases such as cardiovascular disease and cancer.
If you like your burger spicy, ramp up the spice content and have fun garnishing with lots of pickled onion, avocado, pea greens, or whatever you have on hand. Layer between 2 fresh lettuce leaves and I promise you won’t miss the roll!
|Unbelievable Beet Burger|
- Beet Burger
- 1 cauliflower broken into florets
- 2-3 small beets cut into 1 inch cubes, skin on
- 1/2 medium Onion chopped
- 2 cloves garlic chopped
- 1 can (15.5 oz) chickpeas drained and rinsed (or 1.5 cups fresh cooked)
- 2 tbsp chickpea flour or gluten free flour
- 1 tsp salt
- 1 tsp chili powder
- 1 tsp paprika
- 1/2 tsp cumin
- 2-3 tsp matcha green tea powder
- 2 tbsp olive oil
- Pickled Red Onion
- 1 large red onion
- 1/4 cup Apple cider vinegar
- 1/4 cup white vinegar
- 1/4 cup Water
- 1 tsp salt
- 1 tsp Maple syrup
- Trimmings to taste
- butter lettuce or leaf lettuce
- sliced avocado
- sliced tomato
- pea sprouts
- fresh herbs (like dill, cilantro, or parsley)
- Preheat oven to 400°.
- Break cauliflower into florets.
- Cut beets in to 1-inch square cubes.
- On a baking sheet drizzle 1 tbsp olive oil and add the cauliflower to one side and the beets to the other.
- Roast for 30 minutes until easy to pierce with a fork. (You may want to pull the cauliflower out sooner - sometimes the beets can take a bit longer.)
- Remove from oven and let cool.
- Heat 1 tsp olive oil in a skillet and add onion and garlic. Sauté until onion is cooked through and translucent, about 3-5 minutes. Remove from heat.
- In a food processor pulse the chickpeas until mealy. Transfer to a large bowl. In the same food processor add 2 cups cauliflower, 1 1/2 cup beets, and the onion-garlic mixture. Pulse until mealy and still textured. Transfer to bowl with the chickpeas and blend.
- Add spices and matcha green tea, stirring the mixture until well combined. Add the chickpea flour and let sit for 5-10 minutes.
- Form 5-6 burger patties and set them on a plate to rest.
- In a skillet heat 1 tsp olive oil and place burger patties in pan. Cook approximately 5-7 minutes on each side until slightly browned and toasted. Remove to serving platter. When ready to serve, place between two leaf lettuce leaves garnishing as desired.
- Thinly slice a large red onion.
- Place onion in a mesh strainer and pour boiling water over to slightly soften. Let drain.
- In a saucepan combine apple cider vinegar, white vinegar, water, salt, and maple syrup. Heat gently on medium heat but not boil.
- In an airtight jar layer the onion slices and pour the hot vinegar mixture over to cover. Press the onion down to cover all layers.
- Cover with the lid and let sit for 30-40 minutes.
- Can be stored in the fridge for 1-2 weeks.
Sounds wonderful. Can I omit the oil? Perhaps add FABA?
Hi! Yes you can – the recipe only requires it for cooking the veggies (roasting the cauliflower and sauteeing the rest). If you’re referring to aquafaba – you may wish to be mindful using it. It may contain BPA from the can in which it was contained and also anti-nutrients such as saponins & phytic acid. Olive oil is extremely beneficial, not only for longevity and epigenetics, but also for optimal body function (Remember each one of our trillion of cells is covered in a layer of fat and this layer can change based on the foods we eat, so healthy fats are essential).
Dear Kara, what happens to matcha at that high temperature? Many if not all sources say it is very sensitive to anything above 85 Celsius. Thanks !
Hi Kara, this is a lovely recipe. I´m allergic to chickpeas. Would I be able to use green lentils instead? Thanks!
Hi Melania, we haven’t tested with lentils – they will likely carry more water than chickpeas which would affect the consistency. If you try it, let us know how you get on!