Beetroot & Black Bean Burgers

These Beetroot & Black Bean Burgers are easy to make and can be cooked in around 10 minutes.

They taste great and give your body a real boost of phytonutrients, protein and phytoestrogens.
Whilst I love many things about these burgers, the main feature I want to highlight are all the prebiotic ingredients - in particular beetroot, black beans, flax seeds, tofu and onions - all feed our beneficial gut bacteria. That means they help our gastrointestinal microbiome to flourish especially during the perimenopause and menopause , when the gut can sometimes change due to hormonal changes.

See my website's recipe for more details and ingredient swaps, here: https://emmasnutrition.com/beetroot-a...

Beetroot & Black Bean Burgers Recipe

Makes 4 large burgers.

Prep time: 10 minutes
Cooking time:10 minutes

Ingredients:
90g cooked black beans, or other cooked legume such as chickpeas or cannellini beans
90g firm tofu, finely crumbled
2 teaspoons miso paste
Big pinch of chilli flakes or 1 teaspoon chopped jalapeño peppers/chilli (optional)
1 raw egg*
2 tablespoons ground flax/linseed
15g pumpkin seeds
1 teaspoon whole cumin seeds (optional)
2 spring onions, finely chopped
90g raw beetroot, grated
Big pinch of salt and freshly ground pepper
1 tablespoon Extra Virgin Olive Oil, for cooking with

Method:
• In a large bowl add the cooked black beans, and using a fork, break them up a bit.
• Add the crumbled tofu, miso paste, egg and ground flax seed. Stir all these
ingredients well to blend in the miso paste.
• Mix in the pumpkins and cumin seeds, finely chopped spring onions, and finally,
grate in the beetroot (you may wish to wear some rubber gloves to grate the
beetroot, to prevent your hands staining).
• If you have time, allow this mixture to rest for half and hour before cooking.
• When you are ready to cook the burgers, shape each one into a ball.
• For large burgers divide the mixture into 4 balls, for small falafel sized bites use 1
tablespoon of mixture.
• Put the olive oil into a large fry pan on medium heat and cook until the burgers
have firmed up and cooked all the way through to the center.

• This cooking time should take approximately:
• Little burgers (using 1 tablespoon of raw mixture) - 4 - 5 minutes
• Big burgers (using 1⁄4 of the raw mixture ingredients) 10 minutes.

Once cooked, eat them with various toppings, such as - cooked onions, avocado, yoghurt, wilted greens, pesto, sauerkraut or kimchi.

The raw mixture can be stored in the fridge for 1 day, or frozen, for later use.

* Vegan swaps: Leave out the egg and add an extra 1 tablespoon of ground flax/ linseed. Plus use silken tofu rather than firm tofu. Make sure you leave the mixture to rest for 1⁄2 hour or more before cooking.

For more recipes from Emma Ellice-Flint, take a look at her other Youtube videos and head to her recipe page on her website here: https://emmasnutrition.com/recipes-br...