Beetroot Burger

Try this delicious meat-free Monday (or any day) burger!
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Details
  • Serves 6
  • 9 Ingredients
  • 10 Minutes Prep
  • Easy
  • 30 Minutes Cook
Nutrition
  • Energy 1410kJ
  • Protein 15.6g
  • Fat (total) 7.2g
  • - Saturated Fat 2.4g
  • Carbohydrate - total 47.4g
  • Fibre 8.7g
  • Sodium 532mg

Ingredients

½ cup of Community Co Semolina

3 beetroot

3 carrots

3 kale leaves

½ onion

2 cloves of garlic

6 slices of low fat cheese

Salt and pepper (if needed)

3 tsp Community Co olive oil

6 wholemeal burger buns

Method

  1. Dry roast semolina in a pan (with no oil) over medium heat, until light brown. Transfer to a plate to completely cool. Set aside 2-3 tablespoons.
  2. Peel and grate the beetroot and set aside in a bowl. Grate the carrots separately.
  3. Finely chop the kale. Chop the garlic cloves and onion.
  4. Boil 1 cup of water in a pan. Reduce the heat to the lowest setting, and add the semolina (leaving aside 2-3 tablespoons) and stir to prevent lumps forming. Switch off the heat and cool completely.
  5. Heat a teaspoon of olive oil and saute onion and garlic on a medium – low heat. Add carrots and beetroot into the pan cooking until soft, followed by the kale. Cook for a few minutes, then switch off the heat, and work in the left over semolina, salt and pepper and mix well. Set aside to cool.
  6. Using ½ cup of mixture, the kids can help you form 6 burger patties, and coat with the leftover roasted semolina.
  7. Add 2 tsp of olive oil into a pan, and cook the burgers for 5-10 mins on each side. In the last few minutes of cooking, place a slice of cheese on top of each pattie to melt. Place patties onto a plate to cool before serving with your favourite toppings!

Dietitian Notes / Recipe Tips

  • You can always add other veggies to your patties or substitute with other vegetables such as zucchini, leek, eggplant, mushrooms and cauliflower
  • Load your buns up with salad vegetables – lettuce, tomatoes, more grated beetroot and carrot
  • For a healthful topping why not use a small amount of tzatziki: Greek yoghurt + finely chopped cucumber + squeeze or two of lemon juice + touch of chopped mint, dill, chives and garlic to taste

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Provider Acknowledgement

Recipe (https://family.iga.com.au/beetroot-burger/) and image kindly provided by IGA Family Program and http://walkingwithkimphotography.com/ respectively. For more recipes, visit the IGA Family Program: https://family.iga.com.au/

Disclaimer: The above recipe meets Diabetes NSW&ACT nutrient criteria. However, the opinions expressed on the IGA Family Program website do not necessarily reflect the views of Diabetes NSW&ACT.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as needed. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for individualised advice.

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