Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.0% of RDA
• Calories: 17.7% of RDA
• Carbs: 24.2% of RDA
• Fat (total lipid): 3.2% of RDA
• Fiber: 45.7% of RDA
• Fructose: 0.0% of RDA
• Protein: 17.3% of RDA
• Sodium: 21.1% of RDA
• Sugar: 8.5% of RDA
• Vitamin A (IU): 2.8% of RDA
• Vitamin B6: 21.6% of RDA
• Vitamin C: 3.9% of RDA
• Iron: 0.0% of RDA
• Magnesium: 39.5% of RDA
• Manganese: 41.8% of RDA
• Niacin: 18.5% of RDA
• Potassium: 36.1% of RDA
• Zinc: 32.9% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
VEGGIE BURGER MIXTURE
1.
Peel the beets and cut into large chunks.
2.
Peel the ginger and grate (or grate in food processor with beets).
3.
Using the smallest grater blade on your food processor, shred the beets and ginger. You can also use a spiral cutter or a box grater. You need about 4 cups total shredded beets.
4.
Place shredded beets and ginger in a wide pan over medium-high heat. Add 1/4 cup of water. Cover and let beets and ginger sweat.
5.
Meanwhile, drain and rinse the canned beans.
6.
After about 5-7 minutes, the beets are soft and starting to stick to the bottom of the pan. They are ready.
7.
Add the beans and cook another 2-3 minutes, with the lid off. At this point, you want the beans to get tender, but you also want to cook off as much excess water as you can. The drier the mix, the better it will hold together!.
8.
Thinly slice the scallions.
9.
When beans are soft enough to mash, remove beet-bean mixture from the pan and place in a mixing bowl to cool.
10.
When the beet mixture is cool enough to handle, use your hands to squish the beans.
11.
Add the scallions (reserve some for garnish), sesame seeds, brown rice flour, and tamari. For a little heat, you can add a dash of cayenne or Sriracha. Stir well to combine.
12.
Mixture should hold together. If it's too wet, simply add more brown rice flour. Too dry, add a splash of water. Taste to adjust seasoning.
MAKING THE BURGERS
13.
Portion the veggie mixture into 1/2-cup patties and place on a baking sheet lined with a silicon baking mat or parchment paper.
14.
Bake at 350 45-50 minutes. Flip burgers after about 30 minutes.
15.
Garnish with scallions.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
The tamari adds the salty seasoning to these burgers. If you're avoiding soy, simply omit the tamari and season with regular sea salt.
2.
Make sure your burger "base" is very dry. Puree the base completely smooth - crumbly burgers tend to fall apart.
3.
Freeze the burger patties for at least 30 minutes before throwing on the grill. This will help them hold.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 354
Protein 19.4 g
Carbohydrates 66.6 g
Iron 0 mg
Fiber 12.8 g
Calcium 0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
