Low Sodium Beetroot Patty
Elevate your veggie burger game with these flavorful Low Sodium Beetroot Patties—packed with wholesome ingredients like quinoa, chickpeas, and vibrant beetroot. Perfectly spiced with cumin and smoked paprika, these patties are a heart-healthy, protein-rich option that’s low in sodium without sacrificing taste. The addition of rolled oats and cornstarch ensures a satisfying texture, while fresh parsley and lemon juice brighten every bite. Quick to prepare and cooked to crispy perfection in just 30 minutes, they’re ideal for a nutritious lunch or dinner. Serve them in whole-grain buns with avocado, lettuce, or your favorite low-sodium toppings for a guilt-free indulgence!
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Recipe Information
Ingredients
- 2 medium-sized Beetroot
- 1 cup Quinoa
- 1 cup Chickpeas (canned, rinsed and drained)
- 0.5 cup Rolled oats
- 0.5 cup Red onion
- 2 cloves Garlic cloves, minced
- 1 teaspoon Ground cumin
- 0.5 teaspoon Smoked paprika
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Olive oil
- 1 tablespoon Lemon juice
- 2 tablespoons Cornstarch
Instructions
Start by cooking the quinoa: Rinse 1 cup of quinoa under cold water and add it to a pot with 2 cups of water. Bring the mixture to a boil, then reduce the heat to medium-low, cover, and simmer for 15 minutes until the quinoa is fluffy and water has been absorbed. Fluff with a fork and allow to cool.
While the quinoa cooks, peel and grate the beetroot using a box grater. Place the grated beetroot between two sheets of paper towels and press to remove excess moisture.
In a large mixing bowl, mash 1 cup of rinsed and drained chickpeas using a fork or potato masher until roughly crushed.
Add the cooked quinoa, grated beetroot, 1/2 cup of rolled oats, 1/2 cup of finely chopped red onion, 2 minced garlic cloves, 1 teaspoon of ground cumin, 1/2 teaspoon of smoked paprika, and 1/4 teaspoon of black pepper to the bowl.
Add 2 tablespoons of chopped fresh parsley, 1 tablespoon of lemon juice, and 2 tablespoons of olive oil. Mix thoroughly using your hands or a spatula to ensure all ingredients are well combined.
Sprinkle 2 tablespoons of cornstarch into the mixture and mix again. This will help bind the patties together.
Divide the mixture into 8 equal portions and shape each portion into a patty using your hands.
Heat a non-stick skillet over medium heat and lightly grease with a small amount of olive oil.
Cook the patties for about 4-5 minutes on each side, or until crispy and golden brown.
Serve hot, ideally in whole-grain buns with your choice of low-sodium toppings like avocado, lettuce, or tomato slices.
Nutrition Facts
Calories |
1593 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.1 g | 64% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1792 mg | 78% | |
| Total Carbohydrate | 233.4 g | 85% | |
| Dietary Fiber | 29.9 g | 107% | |
| Total Sugars | 32.2 g | ||
| Protein | 57.6 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 268 mg | 21% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 2061 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
