Oatmeal Burger with Beets and Walnuts
Oatmeal Burger with Beets and Walnuts - This delicious burger isn't just for vegans! Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Beets are rich in iron and folic acid, making this recipe the perfect combination for healthy blood formation.
You can also serve these oatmeal roasts with a salad or oven-roasted vegetables with a dip of curd cheese and herbs.
(Percentage of daily recommendation)
| Calorie | 766 cal. | (36 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 77 g | (51 %) | ||
| Sugar added | 1.7 g | (7 %) | ||
| Roughage | 15 g | (50 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 84.5 μg | (141 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 175 μg | (58 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 24.9 μg | (55 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 1,105 mg | (28 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 212 mg | (71 %) | ||
| Iron | 8.5 mg | (57 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 114 mg | |||
| Cholesterol | 0.7 mg |
Ingredients
- Ingredients
- 8 Tbsps fine Oats
- 6 Tbsps rough Oats
- 4 Tbsps flaxseed (crushed)
- 2 Beets (vacuum-packed)
- 12 ozs Beet juice
- 2 Red onions
- 2 garlic cloves
- 3 Tbsps Canola oil
- 2 tsps Mustard seed
- 2 tsps Coriander
- 4 tsps paprika
- 7 ozs Vegetable broth
- 6 Tbsps soy sauce
- 2 handfuls Arugula
- 2 Tbsps Vegan Margarine (or coconut oil)
- 3 tsps Spelt flour
- 5 Tbsps Nutritional yeast
- 1 tsp Mustard
- salt
- White pepper
- 1 pinch Turmeric
- 4 Hamburger bun
- 2 tsps Maple syrup
- 1 oz Walnut
Kitchen utensils
Preparation steps
Mix oat flakes and flaxseed in a bowl. Drain the beetroot and collect the juice. Fill up to 12 ounces with the beetroot juice. Peel onion and garlic, dice 1 onion very finely together with the garlic, cut the other onion into rings, and set aside.
Fry the diced onion and garlic in a pan with 1 tbsp. oil, crush the seeds in a mortar and sprinkle them over the onion together with paprika powder. Fry briefly, then deglaze with vegetable stock, beet juice, and soy sauce. Simmer briefly, pour over the oat flakes, and allow to swell for 10 minutes.
In the meantime cut the beetroot into thin slices. Clean, wash, and shake dry the arugula.
Melt the margarine in a pot, stir in the flour with a whisk, add 4 ounces of water. Stir in yeast flakes with mustard, salt, pepper, and turmeric and bring to the boil. Let simmer until a tough cream is formed.
Form 4 patties from the oatmeal mixture and bake in a coated pan with remaining oil for about 4 minutes at medium heat, turn over and finish baking.
Meanwhile, toast the burger buns, spread with half of the yeast melt, cover with beetroot, onion rings and arugula, drizzle a little maple syrup over the salad, then place the oatmeal patty on top, spread with the rest of the yeast melt, sprinkle walnuts on top and put the burger lid on.
