Beetroot Tzatziki Burger

The Beetroot Tzatziki Burger is a vibrant and flavorful vegetarian option that combines earthy beetroot with a creamy tzatziki sauce, creating a delicious Mediterranean-inspired meal. Served on a toasted bun with fresh toppings, this burger is as nutritious as it is satisfying.

Ingredients

• Beetroot - 200 grams, cooked and grated
• Chickpeas - 200 grams, drained and rinsed
• Oats - 50 grams, finely ground
• Red onion - 1 small, finely chopped
• Garlic - 1 clove, minced
• Fresh parsley - 2 tablespoons, chopped
• Cumin - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Greek yogurt - 100 grams
• Cucumber - 1/2, grated and excess water squeezed out
• Lemon juice - 1 tablespoon
• Fresh dill - 1 tablespoon, chopped
• Whole wheat burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1, sliced

Steps

1. In a mixing bowl, combine the grated beetroot, chickpeas, ground oats, red onion, garlic, parsley, cumin, salt, and black pepper. Mash the mixture until well combined but still slightly chunky.
2. Form the mixture into 2 equal-sized patties.
3. Heat 1 tablespoon of olive oil in a skillet over medium heat. Cook the patties for about 4-5 minutes on each side until they are golden brown and heated through.
4. While the patties are cooking, prepare the tzatziki sauce by combining the Greek yogurt, grated cucumber, lemon juice, dill, and a pinch of salt in a small bowl. Mix well and set aside.
5. Toast the whole wheat burger buns in the same skillet for 1-2 minutes until lightly browned.
6. Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by a beetroot patty, a generous dollop of tzatziki, and a slice of tomato. Top with the other half of the bun and serve immediately.

Nutrition

• Calories: 420
• Protein: 18 g
• Carbs: 58 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 450 mg
• Cholesterol: 5 mg
• Total Fat: 14 g
• Saturated Fat: 3 g
• Unsaturated Fat: 11 g
• Water: 0.4 L

Health Benefits

• Rich in antioxidants from beetroot, which can improve blood flow and lower blood pressure.
• High in fiber from chickpeas and oats, promoting digestive health.

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