BEETROOT AND BROWN RICE BURGER WITH THYME
This Beetroot and Brown Rice Burger With Thyme is a vibrant and plant-based twist on the classic vegetable burger, which combines grated beetroot with nutty brown rice for a colourful and satisfying dish. The ground flaxseed acts as a nutritious binder while chopped onion and thyme add savoury depth. The brown rice burger is rich in antioxidants, fibre and essential minerals, which 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. This beetroot and brown rice burger with thyme is ideal for lunch or dinner, which can be served on a bun, in a lettuce wrap or over a fresh salad. It’s also excellent for meal preparation, freezer-friendly and easily adaptable to a range of dietary needs.
RECIPE CATEGORY
Lunch, Dinner
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
Sandwich
INGREDIENTS
- 34 grams | 1.20 ounces | ¼ cup grated beetroot
- 49 grams | 1.73 ounces | ¼ cup cooked brown rice
- 7 grams | 0.25 ounces | 1 tablespoon ground flaxseed
- 5 grams | 0.18 ounces | ½ tablespoon chopped onion
- 0.25 grams | 0.01 ounces | ¼ teaspoon thyme
- 6 grams | 0.21 ounces | 1 teaspoon fine sea salt
- 15 millilitres | 0.51 fluid ounces | 1 tablespoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 139 kilocalories
- Fat: 1.9 grams
- Saturated Fat: 0.2 grams
- Carbohydrate: 27.1 grams
- Sugar: 3.4 grams
- Fibre: 4.8 grams
- Sodium: 2356 milligrams
- Protein: 4.9 grams
- Calcium: 23 milligrams
- Potassium: 269 milligrams
- Iron: 1.9 milligrams
PREPARATION
These steps are followed for the preparation of Beetroot and Brown Rice Burger With Thyme:
- 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.
PREPARATION TIME
7 minutes
COOKING TIME
8 minutes
TIPS
Here are some helpful tips for Beetroot and Brown Rice Burger With Thyme:
- 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 teaspoon cayenne or chilli flakes for a mild kick.
- Fresh Herbs: Use parsley or coriander for a brighter flavour profile.
- Baking Option: Bake at 180°Celsius on a lined tray for 20 minutes, flipping halfway for a firmer patty.
PREPPING AND STORAGE
- Refrigeration: Store the uncooked mixture in an airtight container in the refrigerator for up to 24 hours before shaping and cooking.
- Cooked Patties: Store cooked patties in the refrigerator for up to 3 days. Reheat in a skillet or oven to restore crispness.
- Freezing Instructions: Freeze uncooked shaped patties on a tray and then transfer to a sealed container or freezer bag for up to 1 month.
- Meal Preparation Friendly: Make a batch of patties in advance for fast lunches or dinners throughout the week.
