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Beet and Kidney Bean Burger

Article written and reviewed by Jenny Gormley, BS
Published January 8, 2021

This easy-to-make burger has a large amount of fiber, protein, flavor, and color! Whether you serve it on a bun or on a lettuce wrap, it’s sure to be a show-stopper, and could easily become one of your favorite burgers to make.

Yields3 ServingsCategory,
Prep Time45 minsCook Time45 minsTotal Time1 hr 30 mins

Photo credit: Miriam Bulcher

Who doesn’t love an easy to make, nutrient dense burger recipe?

There are endless combinations of vegetables you can use to make delicious plant-based patties. Whether you're preparing meals for a busy week, or ensuring you have a delicious plant-based option for a special occasion or gathering, these burgers will wow you with color and flavor.

This recipe features beets, kidney beans, sunflower seeds, and mushrooms.



For this recipe, we used a standard food processor, but if you have good chopping skills and a fork and spoon, you can create your burger patties without a food processor. The more the ingredients are combined, the easier the burgers will cook, and the better they’ll taste.

If you’ve ever made your own plant-based burgers before, you know they can get sticky when they get warm during the mixing process. Our “pro-tip” to avoid messy hands is to chill your burger batter in the refrigerator for 30 minutes before forming the patties.



Once the batter is chilled you can use your hands to form evenly shaped patties and place them on a baking sheet lined with parchment paper. If you want your burgers to turn out fluffier and less dense, you can chill the burgers again for 30 more minutes, before baking them in the oven.



We recommend serving these burgers wrapped in delicious, fresh leafy greens. Romaine, butter lettuce, kale, swiss chard, collard greens, or cabbage leaves are all fantastic options to pair with this recipe.



One of the best parts about making your own burgers are all of the topping options you have to choose from. There aren’t rules for what doesn’t go well on a burger, so add whatever toppings you enjoy.



Toppings we recommend for these burgers include fresh or pickled onions, pickles, fresh tomatoes, cucumbers, shredded carrots, dijon mustard, yellow mustard, sugar-free ketchup, any type of greens, oil-free hummus, mangos, or apples.

Once your burger is loaded up, get messy and eat your burger with your hands or cut it up with a fork and knife and enjoy the flavors you’ve created.

And don’t forget – have fun with this recipe!

Ingredients
 ¼ cup Raw Sunflower Seeds, ground
 1 ½ cups Red Onion, chopped
 1 ½ cups Mushrooms, chopped
 4 Garlic cloves, minced
 ½ cup Whole Oats
 2 ½ cups Red Kidney Beans, drained and rinsed(19 oz can)
 1 ½ cups Beet, grated
 3 tsp Dried Dill Weed
 3 tbsp White Vinegar
 3 tbsp Dijon Mustard
 3 tbsp Ketchup (low-sodium/sugar free)
 ½ cup Cilantro, chopped

Directions
1

Place the sunflower seeds and oats in a food processor, and process on high for 30 seconds until they are broken into small pieces.

2

Cook the red onion, mushrooms, and garlic in a small amount of water for approximately 5 minutes or until the onion is soft. Add to the food processor.

3

To the food processor, add the oat, beans, grated beets, dried dill, vinegar, Dijon mustard, ketchup, and cilantro. Blend until the mixture is smooth.

4

Chill burger batter in the refrigerator for 30 minutes.

5

Shape the burger with your hands and place it on a lined baking sheet.

6

Put the baking sheet in the refrigerator for 30 more minutes if you want fluffier, less dense burgers.

7

Bake them in the oven at 350°F for 15 minutes, then carefully flip the burger and cook for another 15 minutes. There should be a nice golden crust on the outside when the burgers are done cooking.

Notes
8

The number of servings will depend on how big you make your burgers.

9

You can grill them, bake them in the oven or cook them in a pan.

10

Chill the mixture before forming into patties to make the batter less sticky.

11

Before cooking put the burgers on a baking sheet and let sit in the refrigerator to firm up.

12

Use large lettuce leaves, cabbage leaves, or for a wrap. Top with your favorite condiments.

Nutrition Facts

Servings 3


Amount Per Serving
Calories 457
% Daily Value *
Total Fat 9.9g16%
Total Carbohydrate 74g25%
Protein 22g44%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Ingredients

Ingredients
 ¼ cup Raw Sunflower Seeds, ground
 1 ½ cups Red Onion, chopped
 1 ½ cups Mushrooms, chopped
 4 Garlic cloves, minced
 ½ cup Whole Oats
 2 ½ cups Red Kidney Beans, drained and rinsed(19 oz can)
 1 ½ cups Beet, grated
 3 tsp Dried Dill Weed
 3 tbsp White Vinegar
 3 tbsp Dijon Mustard
 3 tbsp Ketchup (low-sodium/sugar free)
 ½ cup Cilantro, chopped

Directions

Directions
1

Place the sunflower seeds and oats in a food processor, and process on high for 30 seconds until they are broken into small pieces.

2

Cook the red onion, mushrooms, and garlic in a small amount of water for approximately 5 minutes or until the onion is soft. Add to the food processor.

3

To the food processor, add the oat, beans, grated beets, dried dill, vinegar, Dijon mustard, ketchup, and cilantro. Blend until the mixture is smooth.

4

Chill burger batter in the refrigerator for 30 minutes.

5

Shape the burger with your hands and place it on a lined baking sheet.

6

Put the baking sheet in the refrigerator for 30 more minutes if you want fluffier, less dense burgers.

7

Bake them in the oven at 350°F for 15 minutes, then carefully flip the burger and cook for another 15 minutes. There should be a nice golden crust on the outside when the burgers are done cooking.

Notes
8

The number of servings will depend on how big you make your burgers.

9

You can grill them, bake them in the oven or cook them in a pan.

10

Chill the mixture before forming into patties to make the batter less sticky.

11

Before cooking put the burgers on a baking sheet and let sit in the refrigerator to firm up.

12

Use large lettuce leaves, cabbage leaves, or for a wrap. Top with your favorite condiments.

Beet and Kidney Bean Burger

About the author 

Jenny Gormley, BS

Jenny Gormley, BS is a Sports Nutrition Coach and founder of the Micronutrient Movement.

Her first job working in a kitchen started more than 12 years ago at the age of 15. Throughout the last decade, she has trained and worked in many different restaurants, all with different chefs and styles.

She is a self-taught chef who discovered a whole-food, plant-based lifestyle throughout her college education and hasn’t looked back since.

Jenny earned a Bachelor of Science in Fitness and Wellness from Northern Arizona University, with an emphasis in Health Education and Human Biology.