Leave the guilt of eating a traditional hamburger behind with this healthy, juicy veggie burger! Beets and rice give the look and texture of a real meat patty while black beans provide protein and iron.
Plus, these antioxidant-rich veggies work synergistically to combat skin aging. Who knew anti-aging could be this fun and delicious?
15 oz. canned black beans, drained, rinsed and mashed
2 medium beets, cooked, peeled and mashed
½ red bell pepper, chopped
¼ red onion chopped + ¼ red onion, thinly sliced
2 to 3 garlic cloves, minced
1 egg, lightly beaten
1 tsp. ground black pepper
1 tsp. smoked paprika
¼ tsp. salt
¼ to ½ cup cooked long grain white rice
1 to 2 Tbsp. gluten-free oat flour
1 Tbsp. unrefined coconut oil
Combine mashed beans and beets in a large bowl. Set aside.
Place red pepper, chopped onion and garlic in a food processor and finely chop. Pour mixture into mashed beans and beets. Combine.
In a separate bowl, whisk together egg, black pepper, paprika and salt. Stir into bean mixture. Add rice and sliced onion and combine. Stir in oat flour, adding just enough to help mixture stick together.
Heat a large non-stick skillet over medium heat. Melt coconut oil in skillet and swirl to coat. Drop 6 patties onto skillet and use spatula to flatten.
Cook burgers until heated through, about 5 minutes per side. While burgers cook, sauté red onion in skillet alongside burgers.
Top burgers with sautéed onion. Serve wrapped in lettuce leaves.
SCIENCE & NUTRITION
Beet: The antioxidants in beets have been demonstrated to efficiently scavenge peroxyl and hydroxyl radicals, which can damage nucleic acids, amino acids and lipids in the body and skin and can lead to autoimmune diseases, all of which can contribute to an aged appearance.
Cao, G., et al. “Antioxidant capacity of tea and common vegetables,” Journal of Agricultural and Food Chemistry. 1996 Nov.; 44(11): 3426-3431.
Black Bean + Beet + Bell Pepper + Onion + Garlic: The antioxidant capacities of foods have been shown to exhibit greatest additive and synergistic effects when combined with foods from different food categories (e.g., as in this recipe, legumes with a root vegetable and three other vegetables).
Wang, S., et al. “Synergistic, additive, and antagonistic effects of food mixtures on total antioxidant capacities,” Journal of Agricultural and Food Chemistry. 2011 Jan.; 59(3): 960-968.
190 calories; 3g fat; 2g sat. fat; 36mg cholesterol; 200mg sodium; 150mg potassium; 31g carbohydrates; 5g fiber; 4g sugar; 8g protein. 6 servings.
Michelle Lee is author of Living Luxe Gluten Free (nominated for James Beard Book Awards for “Focus on Health” and “Photography”), and she appears on KLRR’s morning show where she shares recipes and health tips on “Delicious Dishes with Michelle Lee.”
In addition to her culinary work, Ms. Lee is an award-winning economics and business consultant who has been featured in various publications, including Forbes, for her research. Ms. Lee holds a degree in economics and an MBA.
Ms. Lee’s new book, The Young Skin Diet, is based on her survey of hundreds of peer-reviewed scientific studies. The Young Skin Diet reveals the six principles of nutrition to rejuvenate skin, as well as over 75 recipes, skin treatments, meal plans and everyday habits to make skin young again. Available for purchase at Vroman’s, Amazon, Pages: A Bookstore, and Barnes & Noble.
More information may be found at TheYoungSkinDiet.com.
Praise for Michelle Lee’s works:
“…entertaining, informative…” – Kirkus Reviews
“insightful” – GFF Magazine
“highly recommended” – Midwest Book Review
More recipes by Michelle Lee:
Rejuvenating Mykonos Mediterranean Salad from The Young Skin Diet
Restorative Hot Honey Fruit from The Young Skin Diet
Buffalo Sprouts from Living Luxe Gluten Free
Pretty, Powerful Pasta from Living Luxe Gluten Free
Indian Jalfrezi Chicken from Living Luxe Gluten Free
Granola from Living Luxe Gluten Free
Crispy Steak Fries from Living Luxe Gluten Free
Spiced Salmon with Curry Dip from Living Luxe Gluten Free
Chocolate Mint Truffles from Living Luxe Gluten Free
Skin-Brightening Coconut Oil Exfoliant from The Young Skin Diet
Omega-3 Garlic Barramundi with Mushrooms & Wild Rice
Collagen-Boosting Strawberry-Melon Refresh
No-More Inflammation Honey & Olive Oil Mask