Pinto Bean and Beet Burgers
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Equipment
- Stove
- Food Processor
- Oven
Ingredients
- 1 tsp salt
- 1 1/2 cups water
- 2/3 cup bulgur rinsed
- 9 oz beet peeled, shredded
- 3/4 cup walnuts
- 1/2 cup basil leaves fresh
- 2 cloves garlic minced
- 15 oz pinto beans canned, drained, rinsed
- 4 oz carrots pureed
- 1 tbsp mustard whole grain
- 1 tsp black pepper fresh cracked
- 1 1/2 cups breadcrumbs Panko
- 8 buns burger buns whole wheat
Instructions
- Bring the water to a boil with the salt in a small saucepan over high heat. Remove from the heat and stir in the bulgur, cover, and let stand until tender, about 15 to 20 minutes. Drain bulgur, spread onto rimmed baking sheet, and let cool slightly.
- Place the beet, walnuts, basil, and garlic into a food processor and pulse until finely chopped, scrapping down the sides when necessary. Add in the beans, pureed carrots, mustard, and pepper and pulse until well combined. Transfer mixture to a large bowl and stir in panko and cooled bulgur.
- Preheat the oven to 200 degrees while you divide the mixture into 8 equal portions and pack into 3 1/2 inch patties.
- Heat 2 tbsp of water in a large skillet over medium-high heat and cook up to 4 patties at a time until crisp and well browned on both sides. Transfer the cooked patties to a wire rack on a baking sheet and place in the oven to keep warm. Continue this process with remaining patties.
- Transfer cooked patties to the buns and garnish with your favorite burger toppings. Enjoy!
Notes
ALERT!!!! This recipe should only be used by people on the 2000 calorie plan, and by those that are just eating a plant-based diet, and not on a weight-loss plan.
Nutrition with Essential Amino Acids
Nutrition Facts
Pinto Bean and Beet Burgers
Amount Per Serving (1 Serving)
Calories 422.35
Calories from Fat 107
% Daily Value*
Fat 11.91g18%
Saturated Fat 1.7g11%
Sodium 710.06mg31%
Potassium 404.34mg12%
Carbohydrates 58.6g20%
Fiber 9.24g39%
Sugar 6.59g7%
Protein 14.09g28%
Vitamin A 1291.57IU26%
Vitamin B1 0.32mg21%
Vitamin B2 0.24mg14%
Vitamin B3 2.94mg15%
Vitamin B5 0.32mg3%
Vitamin B6 0.29mg15%
Vitamin B12 0.07µg1%
Vitamin C 2.2mg3%
Vitamin E 1.35mg9%
Vitamin K 17.59µg17%
Calcium 165.34mg17%
Copper 0.37mg19%
Folate 146.49µg37%
Iron 4.02mg22%
Manganese 0.9mg45%
Magnesium 58.89mg15%
Phosphorus 159.77mg16%
Selenium 9.18µg13%
Zinc 1.25mg8%
Ess-Arginine 635.36mg
Ess-Histidine 239.36mg
Ess-Isoleucine 417.17mg
Ess-Leucine 747.97mg
Ess-Lysine 484.42mg
Ess-Methionine 139.5mg
Ess-Phenylalanine 505.11mg
Ess-Threonine 339.53mg
Ess-Tryptophan 113.56mg
Ess-Valine 494.03mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.