These BBQ beet burgers will be a staple throughout the summer BBQ season. They are very nourishing, balanced with veggies and protein sources from the lentils and hemp seeds. The beets are great for digestion, source of iron plus the fiber from the oats. The spices add so much smoking flavor + generous amounts of BBQ sauce make these patties irresistible. Top off with generous amounts of mustard, yummy caramelized onions & red peppers, tomatoes + lettuce and your in BBQ heaven. Tuck them in your favorite BBQ bun. DELICIOUS !!
Makes about 8 burgers. These are delicious If you want you can double the recipe and freeze.
Ingredients
- 3 cups of peeled and diced beets (3 med beets)
- 1 cup red lentils (rinsed well)
- 2 cups water
- 1 tablespoon olive oil
- 1 cup finely chopped small yellow onion)
- 3 cloves garlic, minced
- 2 tablespoons coconut sugar, divided
- 1 tablespoon smoked paprika
- 1 1/2 teaspoons onion powder
- 1/2 teaspoon garlic powder
- 1/8 teaspoon ground allspice
- 1 1/4 cups old-fashioned rolled oats, divided (5 minute kind)
- 3 tablespoons barbecue sauce of choice ( I used Beer & Chipotle ” Smokin Stampede Fume” Presidents Choice)
- 2 1/2 tablespoons apple cider vinegar
- 1/2 minced chipotle peppers (optional)
- 1 1/2 teaspoons fine grain Himalayan salt to taste)
- Black pepper to taste
- 1/2 cup raw shelled sunflower seeds
- 1/4-1/2 cup shelled hemp seeds
Instructions:
Smoky BBQ Beet Burgers
- Cut beets into quarter and steam or cook on stove for about 25 minutes until tender.
- While the beets are steaming, add the lentils and water to a medium saucepan. 1 cup lentils to about 1 3/4 cups water.
- Bring to a boil and reduce heat to low. Cook for about 10 minutes or until lentils are soft. Add more water if needed and cooking time.
- Meanwhile, heat the oil over low heat in a large sauce pan and add the onion, garlic coconut sugar, paprika, onion powder, garlic powder and allspice. Turn heat to med-low and cook for 8 minutes or until onions are soft and light golden brown. Stir and let cool slightly.
- Add the beets, cooked lentils1/2 cup of oats. BBQ sauce, apple, vinegar, salt, and black pepper. to a food processor. Best to divide into 2-3 portions to combine better. Pulse until mixture is roughly chopped all ingredients are well incorporated. Texture should be chunky, so don’t over process.
- Put mixture into a large mixing bowl and add the 3/4 oats, the cooked onion mixture, the 1 tablespoon coconut sugar, sunflower, and hemp seeds. Thoroughly stir to combine, ensuring all ingredients are evenly dispersed. The mixture should be quite damp but able to hold it’s shape. (You can use your hands if you like)
- Chill the mixture for at least 30 minutes (to make it easier to handle.)
- Fire up the BBQ. Or preheat oven 10 minutes before forming patties to 400F. Line the baking sheet with parchment paper.
- Use 1/2 -cup measuring cup to scoop and form patties. Form patties about 1-inch thick and 3 inches wide and place onto the baking sheet. Should make about 8 patties.
- Bake for 25 minutes or up to 32 minutes. Bottoms should be light golden but not firm.
- Remove from oven and let cool completely. They will continue to firm up as they cool
Caramelized Onions
Slice up 1 yellow onion and place in small frying pan with 1 tbsp coconut oil, slice 1 red pepper and put in the frying pan with a drizzle of maple syrup, salt and pepper to taste. (Highly recommended)
Place some mustard on bottom of bun, your burger, add the caramelized onion with tomato and lettuce on top. These beet burgers freeze really well. Just take out enough time to thaw. BBQ or bake.
Enjoy! They are really delicious and a constant in my menu.
