TEMPEH AND BEETROOT BURGER WITH FLAX BINDER
This Tempeh and Beetroot Burger With Flax Binder offers a nutrient-dense and colourful twist on a classic plant-based meal. It is made with just five simple ingredients, which blend earthy beetroot with hearty and crumbled tempeh for a satisfying bite. The ground flaxseed acts as a binder while also adding a healthy dose of omega-3 fatty acids and mustard provides a gentle tang to balance the flavours. It is naturally high in fibre, protein and essential minerals, making a vibrant burger, which is ideal for those seeking a healthy, quick and satisfying lunch or dinner option. Whether grilled, pan-fried or baked, it’s easy to prepare and incredibly versatile. The Tempeh and Beetroot Burger With Flax Binder serve in a gluten-free bun, wrapped in lettuce or as a burger bowl with grains and greens, perfect for casual dinners or meal preparation. This burger also keeps well for the next day’s lunch.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
American
PREPARATION/TECHNIQUES
Pan-Fry
OCCASION/HOLIDAY
Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Wheat / Gluten-Free, Healthy, High Fibre, Quick & Easy
DISH TYPE
Sandwich
INGREDIENTS
There are the following ingredients for the Tempeh and Beetroot Burger With Flax Binder:
- 34 grams | 1.20 ounces | ¼ cup grated beetroot
- 42 grams | 1.48 ounces | ¼ cup tempeh, crumbled
- 7 grams | 0.25 ounces | 1 tablespoon ground flaxseed
- 2.50 millilitres | 0.08 fluid ounces | ½ teaspoon mustard
- 6 grams | 0.21 ounces | 1 teaspoon fine sea salt
- 15 millilitres | 0.51 fluid ounces | 1 tablespoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 162 kilocalories
- Fat: 4.3 grams
- Saturated Fat: 0.7 grams
- Carbohydrate: 23.5 grams
- Sugar: 3.0 grams
- Fibre: 6.2 grams
- Sodium: 2390 milligrams
- Protein: 9.1 grams
- Calcium: 65 milligrams
- Potassium: 352 milligrams
- Iron: 3.1 milligrams
PREPARATION
- Prepare Flax Mixture: In a small bowl, combine the ground flaxseed with 1 tablespoon of water. Let it rest for 5 to 10 minutes to thicken into a gel-like consistency.
- Grate Beetroot: Peel and finely grate the beetroot using a box grater or food processor. Lightly squeeze to remove excess moisture if overly wet.
- Mix Ingredients: In a medium bowl, add the crumbled tempeh, grated beetroot, thickened flax mixture, mustard and a pinch of salt. Mix thoroughly until combined and sticky enough to hold shape.
- Form Patty: Shape the mixture into a compact burger patty. If it feels too wet, add a teaspoon of oat flour or breadcrumbs for structure.
- Pan-Fry: Heat a non-stick skillet over medium heat and add a touch of oil. Cook the patty for 3 to 4 minutes on each side, until golden and slightly crisp on the outside.
- Serve: Serve immediately in a burger bun, lettuce wrap or on top of a salad grain bowl.
PREPARATION TIME
10 minutes
COOKING TIME
8 minutes
TIPS
Here are some helpful tips for Tempeh and Beetroot Burger With Flax Binder:
- Crumbled Tempeh: Use your fingers or a fork to crumble tempeh finely for even distribution.
- Moisture Control: Squeeze beetroot lightly if it releases too much water to avoid a soggy mixture.
- Batch Cooking: Double or triple the recipe and store extra patties for future meals.
- Binding Help: If the mixture feels loose, refrigerate for 15 minutes to help it firm up before shaping.
VARIATIONS
- Add Herbs: Include chopped coriander or parsley for freshness.
- Spice It Up: Mix in chilli flakes or smoked paprika for heat and depth.
- Grain Boost: Add 1 tablespoon of cooked quinoa or brown rice to change the texture and increase carbohydrate content.
- Nut-Free Option: Ensure the mustard used is nut-free certified if needed.
- Baked Version: Bake at 180° Celsius for 20 minutes, flipping halfway through for a firmer patty.
PREPPING AND STORAGE
- Refrigeration: Store uncooked patties in an airtight container for up to 3 days.
- Freezing: Freeze raw patties with parchment between layers for up to 1 month. Thaw in the refrigerator before cooking.
- Reheating: Reheat cooked patties in a skillet or oven until warm through.
