Vegan Burgers: Beet It

During the summer, it is always good to have some burgers on standby. In the past I have been really into black bean burgers, but I found a very interesting recipe for a beet burger and figured this would be a great way to get into cooking with beets. Beets are vegetable I do not cook with much. While I think they taste good and are pretty healthy, I also think they are super messy and since I am so clumsy, I didn't want to be staining my clothes and floor messing around with such a messy vegetable.

Photo Credit: http://thebubbaeffect.wordpress.com/2010/03/06/nobody-eats-beets-not-even-to-survive-p/

Beets are a unique source of phytonutrients called betalains and known for their antioxidant, anti-inflammatory, and detoxification qualities. They also are rich in carotenoids which is very good for eye health. I read somewhere that the powers of carotenoids in beets may be as much or more important to eye health than beta carotene. A serving of beets is high in folate, manganese, potassium. They are low in calories and like many vegetables, have been linked to reducing the risk of cancers.

There are lots of good sources out there that can provide more details. Beets are an excellent way to get a red food into your diet. Oh and I heard you can use beet juice for food colouring!

Beet Burgers
*Adapted from Colour me Vegan

• 2 cups of grated beets (2-3 beets)
• 1 1/2 cups quinoa
• 1/2 toasted sesame seeds
• 1 cup toasted sunflower seeds
• 1/2 bread crumbs
• 1/4 cup oil
• 2 Tbsp flour
• 1 Tbsp vital wheat gluten
• 3 Tbsp fresh parsley, chopped
• 4 cloves garlic, minced
• 2 Tbsp soy sauce
• 1/2 tsp hot sauce
• 1/4 tsp chili powder
• salt and pepper

The steps to this recipe are very simple. combine everything in a bowl and mix. I ended up using my hands to really get in and mix it all up. If you don't want to use wheat gluten/flour, you can substitute for another flour and increase to 3 Tbsp. I did this the first attempt and I found the burgers didn't hold well, but in the end worked.

To cook, I BBQ'd them. Heat the grill to medium heat, and cook for about 7-10 minutes a side. You can also bake in the oven (About 350 F for 7-10 min a side) or fry them. Up to you.

Makes 4 large burgers or 6 small.

Eating out... Part II - Banff

I know I said I would get back on track with meal planning last week, but this did not happen. Not even close!


I was working out in Banff for five days, so I was able to re-test the creativity of hotels in this area. Those that know me are fully aware of my issues eating in hotels. I find that even when I let them know ahead of time that I am vegan, there is little to no thought put into what is served. Most meals are just meals with the sauce and meat removed or my favourite, roasted vegetables on grains.


I actually love roasted vegetables, but eat it for eight meals in a row and then see if you still love it!


I was staying at the Banff Springs Hotel and I was pleasantly surprised in the restaurant. I let my server know I was vegan and they had a whole printed menu available called the Life Style Menu. There were only a few options I could eat, but I can't tell you how welcoming it felt to walk in and not have to modify the menu or explain what vegan is.


They had a raw dish that was vegan, two vegan ones and a couple others that could have sauces swapped to make vegan. I heard there was a vegan cake on the menu too, but sadly I did not get to sample it. I guess I will have to go back!


Another thing that was very cool about the hotel is that if you join the president's club, you can add dietary requests to your account. This way when you go to the hotel, they are already aware and hopefully will plan accordingly. I was able to have soy milk in my room and at the meeting a planned for no extra charge.


OK enough about the Springs. All in all, it was much better than previous trips to the mountains meal-wise.


I also went and ate at The Eddie Burger + Bar. They have a make your own burger menu and it includes a pretty tasty veggie burger. I made my burger southwest style with avocado, salsa, red onions, lettuce and tomato. The burger was one of the messiest meals I have had in a while, but it was good. I am not sure if that was a homemade paddy or not, but it looked like one and had potato in it, which I really liked.



Eddie Burger Bar - Photo Credit: Urban Spoon


Another night I went out to Chaya and got some tasty udon noodle and umeboshi rice balls. It was a long day and this honestly was serious comfort food. Carbs, salt, warm. Yum. This restaurant is really affordable and also had some decent veggie sushi choices. I did not get to try even though the avocado rolls looked amazing!


Photo Courtesy of Urban Spoon

I got a great comment on a previous blog about writing on grocery shopping. Thanks Laura! That is what is coming next and maybe a new recipe. I have not forgotten that I need to make some cookies!


I love to hear other suggestions for post, email or send me a comment with ideas.