I was recently invited to take part in Faithful to Nature‘s Organic Recipe Challenge. It had to be something vegetarian, seasonal, family-meal friendly and made with organic produce and pantry items from Faithful to Nature‘s online organic shop. Perfect timing then for me to have fallen in love with a new, yet ancient grain. Freekeh. It’s absolutely delicious and so I decided that my recipe would involve it somehow. It’s basically green wheat that gets roasted, rubbed and cracked, creating a smoky, savoury and nutty flavour. It has a very high protein and vitamin B content so I mixed it up with some quinoa, chickpeas and roasted beets and seriously you’ll never need a beef burger again.
Food and family go hand in hand for me as meal time has always involved everyone in and around the kitchen, chit chatting at the dining room table or perched on the kitchen counter. Burgers were a firm favourite growing up as everyone had a job, did their part and then built their own burger just the way they liked it. They were always deliciously messy and ruined granny’s snow white table cloth every time. This freekeh beet burger is perfect for a family lunch or dinner and is really easy to put together!
It’s difficult not to fall in love with everything at the Oranjezicht City Farm Market where I bought my produce for these burgers. Their gorgeous organic veg is the stuff food porn dreams are made of. I might have gone a little bit wild and ended up with zero space in my fridge for anything other than glorious seasonal veggies. Beetroot is one of my all time favourite veggies and apart from its tremendous colour it’s full of antioxidants, fibre, folic acid and helps lower blood pressure. Could these burgers get any healthier?
If bread is not your friend then just enjoy your burger in a lettuce wrap. That’s exactly how the husband and I devoured these! So they’re vegetarian, vegan, low GI, healthy and darn pretty! I used a food processor to make life a tad easier but if you don’t have one no problemo. Just use a fork to mash the roasted beetroot and chickpeas. Same goes for the avonaise. I used a stick blender to combine all the ingredients but you could easily mash them up and have a chunkier guacamole style sauce. So pop on an apron (because beetroot) and get cooking!
Freekeh beet burgers with avonaise
makes 6-8 patties depending on size
- 100g (1/2 cup) organic cracked freekeh
- 100g (1/2 cup) organic red or white quinoa
- 500ml (2 cups) water
- 500g organic beetroot (5 medium- large beets)
- 1 x 400g tin organic chickpeas, drained and rinsed
- 2 cloves organic garlic, grated
- 70g organic ginger, grated (3 thumb sized pieces)
- handful fresh organic coriander
- handful fresh organic parsley
- 1 tsp fresh organic chilli, minced
- 1 tsp organic ground coriander
- 1 tsp organic ground cumin
- 1 tsp organic dried origanum
- zest of 1 organic lemon
- 1 medium organic onion, diced
- sea salt
- freshly ground black pepper
- extra virgin olive oil
Preheat oven to 200˚C.
Place the freekeh, quinoa and water in a pot. Bring to the boil and add a pinch of salt. Simmer with the lid on for 15-20 minutes until the grains are tender. Remove from the pot, drain and place in a bowl to cool completely.
Wash, trim and peel the beetroot. Slice into wedges and place in a roasting dish. Season well with salt, pepper and olive oil. Roast in the oven for about 30 minutes until tender.
Place beetroot into a food processor and pulse until chunky. Alternatively mash with a fork. If using a food processor add the chickpeas and pulse. Next add the cooled freekeh and quinoa. Pulse gently to mix. Alternatively mash chickpeas and mix grains by hand.
To the grain and beet mix add the garlic, ginger, fresh coriander, fresh parsley, chilli, ground coriander, ground cumin, dried origanum, lemon zest, onion, salt and pepper. Mix well.
Shape the mixture into patties by hand. Place onto a lined and oiled baking tray. Reduce the oven temperature to 180˚C and bake the patties for 20 minutes until they have a crisp outer layer.
For the avonaise:
- 2 organic avocados
- 2 tsp organic mango powder
- 2 tsp organic Dijon mustard
- 2 Tbsp organic apple cider vinegar
- a squeeze of raw local honey
- sea salt
- freshly ground black pepper
Place all the ingredients into a jug. Season well and then blend using a stick blender or mash with a fork for a chunkier texture.
Assemble your burger with a wholewheat bun, fresh organic mixed greens, the freekeh and beet patty, plenty of avonaise and eat with your hands!
These are also super delish served in a lettuce cup. Spread the avonaise onto the lettuce first and then top with greens and the patty.
I also served mine with some delicious dukkah roasted carrots and sweet potatoes. I just seasoned them well with olive oil, salt, pepper, organic dukkah and popped them in a 200˚C oven for 30 minutes until golden and cooked through. All that plus a bottle of homemade Kombucha and tummies were very happy indeed!