BEETROOT AND BROWN RICE BURGER
This Beetroot and Brown Rice Burger is a vibrant and plant-based twist on the classic veggie burger, which combines earthy grated beetroot with nutty brown rice for a colourful and satisfying dish. Ground flaxseed acts as a nutritious binder while chopped onion and thyme add savoury depth. Rich in antioxidants, fibre and essential minerals, this burger is not only eye-catching but packed with nutritional benefits. It’s perfect for vegans, vegetarians or anyone looking to introduce more plant-based options into their meals. The patty holds together healthy ingredients and develops a crisp exterior when pan-fried, while remaining tender inside. Ideal for lunch or dinner, it can be served on a bun, in a lettuce wrap or over a fresh salad. It’s also excellent for meal prep, freezer-friendly and easily adaptable to a range of dietary needs.
RECIPE CATEGORY
Lunch, Dinner, Main Course
SERVING SIZE
1
CUISINE
American
PREPARATION/TECHNIQUES
Pan-Fry, Prepared in Advance
OCCASION/HOLIDAY
Backyard BBQ, Casual Dinner, Picnic, Summer, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Wheat / Gluten-Free, High Fibre, Dairy-Free, Nut-Free, Quick & Easy, Healthy
DISH TYPE
Hamburger
INGREDIENTS
- ¼ cup grated beetroot (peeled and raw)
- ¼ cup cooked brown rice
- 1 tbsp ground flaxseed
- ½ tbsp finely chopped onion
- ¼ tsp dried thyme
- Salt to taste
- 1 tsp olive oil (for pan-frying)
FULL NUTRITIONAL INFORMATION
- Calories: 141.7 kcal
- Fat: 7.2 g
- Saturated Fat: 1 g
- Carbohydrate: 17.3 g
- Sugar: 2.5 g
- Fiber: 4 g
- Sodium: 230.2 mg
- Protein: 3.3 g
- Calcium: 26.1 mg
- Iron: 1.2 mg
PREPARATION
- Grate The Beetroot: Peel and grate the beetroot using the fine side of a box grater. Pat it lightly with a paper towel to remove excess moisture if necessary.
- Combine The Ingredients: In a mixing bowl, combine the grated beetroot, cooked brown rice, ground flaxseed, chopped onion, dried thyme and a pinch of salt.
- Mix Thoroughly: Stir well until all the ingredients are evenly incorporated. The flaxseed will begin to absorb moisture and help bind the mixture.
- Let It Rest: Allow the mixture to rest for 5 minutes to firm up slightly. This helps it hold its shape during cooking.
- Shape The Patty: With clean hands, form the mixture into a compact burger patty. If it feels too wet, add a tiny bit more flaxseed or rice.
- Pan-Fry The Burger: Heat olive oil in a non-stick frying pan over medium heat. Add the patty and cook for about 4 minutes on each side or until the exterior is crisp and browned.
- Serve Immediately: Remove from the pan and serve hot on a gluten-free bun, wrapped in lettuce or with a side salad.
PREP TIME
7 minutes
COOKING TIME
8 minutes
TIPS
- Use Fresh Beetroot: Avoid pre-cooked or canned beetroot, which may add too much moisture.
- Drain Well: Be sure the brown rice is well-drained and not sticky or overly wet.
- Flaxseed As A Binder: Ground flaxseed not only binds the patty but also adds omega-3 fatty acids.
- Cook On Medium Heat: Prevent burning by using a medium heat and a non-stick or well-oiled pan.
- Shape Firmly: Press the patty tightly with your hands to ensure it holds during frying.
VARIATIONS
- Add Garlic: A pinch of garlic powder or freshly minced garlic boosts savoury flavour.
- Boost Protein: Mix in a teaspoon of hemp seeds or chia seeds.
- Spice It Up: Add ⅛ tsp cayenne or chilli flakes for a mild kick.
- Fresh Herbs: Use parsley or coriander for a brighter flavour profile.
- Baking Option: Bake at 180°C (350°F) on a lined tray for 20 minutes, flipping halfway for a firmer patty.
PREPPING AND STORAGE
- Refrigeration: Store uncooked mixture in an airtight container in the fridge for up to 24 hours before shaping and cooking.
- Cooked Patties: Store cooked patties in the fridge for up to 3 days. Reheat in a skillet or oven to restore crispness.
- Freezing Instructions: Freeze uncooked shaped patties on a tray, then transfer to a sealed container or freezer bag for up to 1 month.
- Thawing: Defrost overnight in the fridge and cook as directed.
- Meal Prep Friendly: Make a batch of patties in advance for fast lunches or dinners throughout the week.