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Black Bean Beet Burgers


Combine fresh roasted beets, black beans and brown rice – top it with avocado and a side of greens and you have a nutrient dense meal that can easily be made ahead of time and frozen for future meals as well.

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  • 1 cup dry black beans, cooked or 1 15.5oz can canned beans, drained
  • ¾ cup dry brown rice, cooked
  • 1 cup quick cooking oats
  • 1 small onion, diced
  • 1/3 cup cooked red beets, shredded
  • 2 tbs chia seeds
  • 3 tbs water
  • 2 tbs tahini
  • 2 tbs soy sauce
  • 2 tsp brown mustard
  • 1 tsp garlic powder
  • ½ tsp chili powder
  • 1 tsp smoked paprika
  • ½ tsp pepper
  • ½ tsp salt


Level of difficulty Easy
Cost Average budget
Adapted from


Step 1

Cook beets, black beans (if not using canned) and brown rice - all separately.
When the black beans are cooked and tender, mash them in a large bowl.
Gently mix in all the other ingredients until incorporated. The mixture will be slightly sticky and have a lot of texture, not smooth.

Step 2

Divide the mixture into the size and amount of burgers desired. Flatten them to an even consistency.
Lay the burgers on a parchment lined baking sheet and bake for approx. 10 minutes at 350.

Step 3

At this point you can freeze them for future meals or fry them on the stove in a griddle pan with a little olive oil until the sides are crisp and griddle lines form on each side. A few minutes per side.

Step 4

Top with avocado, salt, pepper, salsa...anything you would like - it's your burger!

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  • 1 head broccoli
  • 1 egg
  • 1 ¾ cups of your favorite shredded cheese (we recommend two types- 1 cup of one, ¾ cup of the other) 
  • 1 cup tomato sauce (or canned crushed tomatoes)
  • ¾ cup shredded cheese
  • ½ cup grated Parmesan
  • 9 slices coppa ham


  1. Cut the broccoli and boil until soft.
  2. Place the broccoli in a blender.
  3. In a bowl, add an egg and ¾ cup of shredded cheese, mix until solid.
  4. Form a ball and roll it flat on an oven tray.
  5. Bake in the oven for 20 min at 350° F.
  6. Once out of the oven, spread the tomato sauce evenly on the broccoli crust.
  7. Layer 1 cup of shredded cheese.
  8. Place a layer of Coppa ham.
  9. Top off with of grated Parmesan cheese.
  10. Slide it back into the oven until the cheese melts.
  11. Serve! 

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