Beet & Split Pea Garden Burgers
The mild, nutty and earthy flavour of yellow split peas make them an amazing addition to plant-based burgers! A great collaboration with @GetJoyfull dietitian Emily Mardell.
- Serving Size 1 beet patty
- Calories 168
- Fat 5 g
- Saturated Fat 1 g
- Cholesterol 0 mg
- Carbohydrate 23 g
- Fibre 4.5 g
- Sugars 2 g
- Protein 7 g
- Sodium 108 mg
- Potassium 247 mg
- Iron 1 mg
- 3 tsp (15 mL) canola oil, divided
- 1 cup (250 mL) mushrooms, finely chopped
- 1 cup (250 mL) beets, scrubbed & finely chopped
- 1 cup (250 mL) cooked yellow split peas (see tips)
- 2 Tbsp (30 mL) yellow mustard
- 1 tsp (5 mL) smoked paprika
- 1 1/2 cups (375 mL) quick oats
- 2 eggs, beaten
- salt & pepper to taste
- Garnishes: butter lettuce, pickles, red onion, sriracha mayo and crumbled feta
Heat skillet on medium high, add 1 tsp (5 mL) oil as well as mushrooms and beets. Sauté for 3-5 minutes. Season with salt and pepper to taste. Remove from heat.
In a medium bowl, combine yellow peas and sautéed beet and mushroom mixture. Add mustard, paprika, oats and eggs. Stir well to combine into a uniform mixture. Cover and refrigerate for 30 minutes, or up to 24 hours. Mixture will set up and easily form patties after chilling.
Using clean hands, make 6 burger patties.
Heat skillet on medium high, add remaining 2 tsp (10 mL) oil and cook burgers until golden and heated through, about 4-5 minutes per side.
Garnish with fresh lettuce and your favourite condiments! Enjoy with or without whole wheat buns.
Rubber or latex gloves are your best friend when working with beets to prevent staining your hands pink!
For 1 cup (250 mL) cooked yellow split peas:
- Rinse & drain 6 Tbsp (90 mL) dry yellow split peas.
- Combine split peas and 1 cup (250 mL) water in a medium size pot.
- Bring to a gentle boil, reduce heat and simmer 30 minutes or until peas are very soft and mushy. Add water as required to keep the peas covered while cooking.
- Drain any excess water and gently rinse.