Today's Sweet Potato Beet Burger recipe is one of my vegan classics. I've been making this whole foods plant based (WFPB) burger for years. I absolutely love this recipe. It's become a staple because it's super nutritious, easy to make, and delicious!
Benefits Of Eating Veggie Burgers:
WFPB burgers are the perfect food to incorporate into your diet. I say WFPB, because veggie burgers are not always healthy. Many vegan burgers (especially store bought ones) are loaded with highly processed ingredients. While I personally still believe these are healthier than their meat alternative, they are not the best option.
Thankfully recipes like this this Sweet Potato Beet Burger are loaded with healthy plant based ingredients such as beetroot, sweet potatoes, chickpea flour, oat flour, and tahini. This veggie burger recipe also includes nutritious spices. In my opinion spices are one of the most underrated ways to add nutrients to recipes.
For example cumin is incredibly healthy, yet nobody talks about it! Some of the health benefits oof this powerful spice are: It promotes digestion, contains antioxidants, and may promote weight loss, improve blood cholesterol, and help with diabetes. You can easily add this spice as well as others to this plant based veggie burger as well as other recipes to improve your overall health!
What Makes This Beetroot and Sweet Potato Recipe High Protein?
Just because these easy plant based burgers are vegan doesn't mean they can't be high protein too! These Sweet Potato Beet Burgers contain: chickpea flour, oat flour, and tahini, which are all great sources of plant based protein.
This healthy veggie burger recipe is therefore not only delicious, but more importantly it is nutritious! Depending on which sprout you choose, you can bump the protein content up even more. If you go with broccoli sprouts, you can make this a super high protein veggie burger recipe.
You can also add additional plant based protein to this recipe by spreading hummus on the buns. I love topping off recipe with hummus, because it's a great source of protein and fiber.
Ingredients for this Sweet Potato Beet Burger:
For The Vegan Beet Burger:
- Oat flour - I always just blend rolled oats in my blender. It's much more affordable. Oats help this veggie burger to firm up and not be mushy.
- Chickpea flour - You can find chickpea flour at most grocery stores in the gluten-free section. Chickpea flour adds protein and fiber to this recipe. This helps this burger to be more filling, and make it tender.
- Beets - Beetroot is one of the feature flavors in this recipe. You can use pre-cooked beets to speed the recipe process up a bit, or steam them at home like I did. If you're not a huge fan of the earthy flavor beets have, You should try making this recipe with golden beets! They have a milder flavor.
- Sweet potatoes - Sweet potatoes are the bulk of this recipe. If you want this recipe to be quick and easy, you can use pre-made sweet potatoes. There are plenty of options, such as canned sweet potatoes, frozen sweet potatoes, etc. You can also use different sweet potato varieties, such as: purple, Japanese, etc.
- Ground Flaxseed - This works like an egg would in this recipe to keep all the ingredients together. Make sure you use ground flaxseed and not whole flaxseeds. You can also substitute chia seeds.
- Tahini - Make sure to use a quality raw tahini.
- Cumin - Cumin adds nutrients and flavor to this recipe.
- Garlic - You can use garlic cloves, or garlic powder. I recommend cloves, because the flavor is stronger. Let's be real the more the merrier when it comes to garlic.
- Onion powder - You can use whole onions, but you'll have to play around with the remaining ingredients.
For The Sandwich:
- Sprouts - Any sprouts will work great. You can find these at most grocery stores, or make them at home!
- Lettuce - Any lettuce will work, I went with romaine.
- Cucumber - I went with English cucumbers.
- Avocado - You can also use guacamole or avocado mash in place of fresh avocado.
- Gluten-Free Burger Buns - Can use regular burger buns if not gluten-free.
What You'll Need To Make This Beetroot And Sweet Potato Burger:
- Food Processor - You can also use a blender, but I definitely recommend a food processor if you have one on hand.
- Electric Skillet - You can also use a grill pan, panini maker, etc.
- Pressure Cooker - This is optional, but it greatly speeds up the steaming process.
How To Make This Sweet Potato Beet Burger:
These Sweet Potato Beet Burgers are simple to make, and easy to cook. Begin by steaming your beetroot and sweet potato if not using pre-cooked. Once soft, add to a food processor with the tahini. Process until smooth.
Once smooth, add the oat flour, chickpea flour, tahini, garlic, cumin, and onion powder. Process again. Scoop out the vegan beet burgers and form into patties (this will get messy!). Place on skillet, or grill pan (if not using a non stick, spray the pans before adding the patties). Cook for about 7 minutes, flip and cook for 7 minutes again.
Assemble the burgers with mashed avocados, cucumber, sprouts, lettuce, and gluten-free buns. Serve and enjoy!
Frequently Asked Questions:
How Do You Make Beet Patties?
How do you make a beet burger from beetroot? If you look at a beet it may be a bit mind boggling that something like that can turn into a delicious veggie burger. However it is actually quite easy to make. All you have to do is steam, or boil the beets until they're soft. You can also use pre-cooked beets.
Since beets are quite firm and have are quite flavorful it is important to use other ingredients to complement the burger. These burgers are quite sticky until they're cooked, so I would not recommend grilling them. However cooking them on a pan, or even baking them will work perfectly!
What Does A Beetroot Burger Taste Like?
This Sweet Potato Beet Burger is hearty and savory. It is simple yet flavorful. Since beets and sweet potatoes have strong flavors, this recipe does not need a lot of spices. However cumin is key to this recipes success. The cumin compliments the flavor of the sweet potatoes and beets perfectly.
The flavor of this veggie burger resembles middle eastern cuisine. If you're looking to explore more plant based flavors, this recipe is for you!
Can You Freeze Beet Burgers?
Absolutely! One reason I am so obsessed with these Sweet Potato Beet Burgers is because they are perfect for freezing, and easy meal prepping. These veggies burgers will last for about a week in the fridge, however you can store them much longer in the freezer (at least a month).
Should I Cook Veggie Burgers Before Freezing?
To properly freeze these vegan beet burgers, I do not recommend cooking them before freezing them. It will actually be easier to cook these after they have been frozen. In order to properly freeze these beet burgers prepare them as you would normally. Form into burger into rounds. Place in an air tight container. You can stack the patties by placing a sheet of parchment paper in between each burger. Seal the container and freeze until ready to use!
When ready to make, defrost the patties for about 10 minutes, and cook on skillet, or grill pan. You will need to cook the patties for a bit longer. Keep that in mind.
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Sweet Potato Beet Burger
For the Patties:
- 1 cup steamed beets
- 2 cups steamed sweet potatoes
- 1 cup chickpea flour
- ½ cup oat flour
- 2 tablespoon flaxseed
- 1 tablespoon tahini
- 2 teaspoon cumin
- 1 teaspoon onion powder
- 2 cloves garlic
For the Burger:
- 1 cup sprouts
- 1 avocado
- 1 cucumber
- 1 head romaine
- 12 gluten-free burger buns
- Begin by steaming your sweet potatoes and beets.
- Once steamed add to a food processor and blend with tahini. Once smooth (ish), add the remaining patty ingredients.
- Form patties and place on your skillet (this will get messy!). Cook for about 7 minutes, then flip.
- Assembly burgers and enjoy!