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Home-Made Beet, Quinoa, and Wild Rice Burger - Therapeutic Thursday Recipe

*Jump to full recipe card here.

    After becoming an enthusiastic plant-based healthy eater, I am learning how to make my own healthy burger at home. This recipe is inspired by the "Prevent and Reverse Heart Disease cookbook by Dr. Esselstyn Jr". I was blown away by how easy it was to make and also enjoyed the burger guilt-free with confidence. 

    This recipe is rated as a Green-Yellow recipe in our food rating system (Food Coach) due to the following therapeutic health benefits:
      • Adequate in calories to make a meal: Helps manage healthy weight
      • Healthy balance of total fat, saturated fat, and salt: Heart-healthy
      • No trans-fat: Heart-Healthy
      • No added sugar: Heart healthy, helps manage weight and blood sugars (diabetic friendly)
      • A healthy balance of protein, carbohydrates, fat, and dietary fiber: promotes overall health and wellness
      • Good source of calcium (4% daily value on a 2000-calorie diet): Calcium helps build and protect bones and teeth and can help prevent osteoporosis. It also helps replenish minerals lost in teeth from eating. Calcium also plays a role in muscle contraction.
      • Great source of iron (15% of daily on a 2000-calorie diet): Iron is an essential mineral for the human body and vital for fully functioning immune systems. It is needed to make blood cells in the body.
      • This recipe is an excellent source of B vitamins, including B12 (> 100% of daily value). B vitamins help the body convert food into energy, which can help with weight management and prevent fatigue.
      • Great source of potassium (20% of the daily value of a 2000-calorie diet): Potassium is an essential mineral needed for heart health, bone health, blood sugar regulation, and many other vital functions.
      • No food additives, artificial colors, or flavors (May prevent cancer and heart disease and promote overall health and wellness)
      • High in antioxidant properties: May prevent cancer


    Dive into the recipe:

    Ingredients:

                                • ½ cup cooked quinoa
                                • ½ cup cooked wild rice
                                • ½ canned black beans, drained and rinsed
                                • 1 medium beet, grated
                                • 1 tsp garlic powder
                                • 1 tsp onion powder
                                • ½ cup nutritional yeast
                                • ¼ tsp Salt
                                • 1 tbsp canola oil for cooking

                                Instructions: 

                                1. 1. Cook Quinoa and Cook quinoa and wild rice according to package instructions.
                                2. 2. Allow them to cool. Grate the beet using a box grater or food processor.
                                3. 3. Drain and rinse the black beans. In a large bowl, mash the black beans with a fork or potato masher until smooth but with some remaining chunks.
                                4. 4. Add the grated beet, cooked quinoa, cooked wild rice, garlic powder, onion powder, nutritional yeast, and salt. 
                                5. 5. Mix everything until well combined. If the mixture feels too wet, you can add a little bit of oat flour to help bind it. 
                                6. 6. Divide the mixture into four equal portions and shape them into patties. Press them firmly so they hold together. 
                                7. 7. Cook the Patties: Heat a skillet or grill pan over medium heat and add a little canola oil. Cook the patties for about 5 minutes on each side or until they are golden brown and crispy on the outside and heated through. 
                                8. 8. Serve the beet, quinoa, and black bean burgers with your favorite salad and toppings. 
                                9. 9. Enjoy your delicious and nutritious homemade veggie burgers.
                                Eat with intention, Responsibility, and confidence!
                                Beets Fun Facts: Beets have long been used for medicinal purposes, primarily for liver disorders, given their stimulating effects on liver detoxification. Beets are also recognized for their anticancer properties, betacyanin, the pigment that gives its vibrant orange-red color. Nitrates in beets are converted to nitric oxide by our body, which helps widen arteries and improve blood flow, contributing to heart health. 
                                Recipe Profile: Whole food plant-based, Vegetarian, Vegan, Heart healthy, Antioxidant, Diabetic friendly, Weight loss, Thursday Recipe


                                To download full recipe card click here.



                                Disclaimer! Please note that this page is not medical advice. It offers only general guidance for a healthy and balanced diet. This food does not guarantee an adequate or safe intake level for any individual. Please consult your healthcare provider and explore our Medical Nutrition Therapy services for a meal plan tailored to your needs.