3-Ingredient vegan patties with beet ketchup
- MEAL:
- Dinner, Lunch
- BENEFITS:
- Detox, Gluten free, Immunity, Vegan-friendly, Water retention and cellulite
- DURATION:
- 20-30 min
When & How
For lunch and dinner with a side of raw or cooked vegetables.
The beet ketchup can be used as regular ketchup with other dishes, but it’s guilt-free!
Ingredients
(2 servings) (4 burgers)
Patties
- 120g lentils, cooked
- 1 leek
- 2 chia eggs (1 egg = 1 tbsp chia seeds + 3 tbsp water)
- Spices (I used thyme, oregano, and cumin)
Beet Ketchup
- 1 medium beet
- 2 tbsp apple cider vinegar
- 1/3 red onion
- Black pepper
Method
Patties
- Preheat oven to 400F (200C) and line a baking sheet with parchment paper.
- Make the chia eggs by mixing 2 tbsp of chia seeds with 6 tbsp of water and let sit for approximately 5 minutes.
- Finely cut leek. Heat some olive oil into a skillet and cook leek with lentils and spices until the leek gets soft.
- Place lentils, leek and the chia eggs in a blender/food processor and blend at medium speed until the ingredients are well-combined.
- Form your patties using your hand or a spoon. You should get 4 medium-sized patties. Place the patties on the baking sheet. Toss with some olive oil, salt, and black pepper. Bake for approximately 20-25 min. The patties should be crispy on the outside and soft on the inside.
Beet Ketchup
- Cut beet into cubes and boil/steam until slightly soft. Heat some olive oil into a skillet at low/medium heat, pan sear beet cubes until well-cooked (approx. 4-6 minutes).
- Mince onion. In another skillet, heat some olive oil and cook onion until soft.
- Place beet, onion, ACV, and black pepper in a blender; blend until smooth.
Tips
- Don’t panic if after step 4 the burger mixture seems mushy; the chia seeds will help the patties become crispy but only during baking.
- You can make the same recipe using other legumes, such as beans and chickpeas.
Benefits
LENTILS
Lentils are a complete food. Indeed, they are both a good source of veg proteins and a good source of carbohydrates. They have a low glycemic index which makes them ideal for keeping the blood sugar down while maximizing energy levels. This type of legume is rich in fiber and minerals, including calcium, iron, and phosphorous.
CHIA SEEDS
Chia seeds are rich in omega-3 fatty acid in the form of ALA (alpha-linolenic acid), essential for ovary health and the healthy growth of nails and hair.
LEEK
One of the favorite veggies of our gut microbiome due to its richness in prebiotic fibers, the feed of our gut bacteria. Leek is also helpful against water retention due to its potent diuretic properties.
BEETS
Beets are rich in water and minerals, including iron, calcium, and potassium. This veggie helps with detoxification processes and strengthens weak capillaries due to its richness in anthocyanins (the characteristic purple-red pigments). Beets are also rich in betalain, which has potent antioxidant properties and protects the body from free radicals.
