Good Mood Food…Part 1 The Main Dish
A Bit of History
Beets originated in the Mediterranean region and ancient peoples prized beets for their leafy greens. Despite only growing well during the fall and spring, the Greeks and Romans enjoyed beet leaves so much they invented cultivation methods to grow them year round. People either love or hate beets due to a chemical called geosmin, which is responsible for the flavorful earthy undertones. Some folks are more sensitive to geosmin than others. Thankfully, I love the taste of beets especially cooked into my beet falafel veggie burgers. These beautiful roots contain antioxidants, tryptophan, and betain, which may enhance a sense of feeling well. Boron, a compound believed to help regulate testosterone and estrogen hormones in humans, is also present in beets. Maybe the early Greeks and Romans were on to something, as they considered beets to be an aphrodisiac. Aphrodite, goddess of love, consumed beets and images of beets decorate the walls of early brothels in Pompeii.
About the Recipe: Beet Falafel Veggie Burgers
I can’t promise anything in the love department with my beet falafel veggie burger, but I do know that you will eat a very delicious and healthy sandwich. In this recipe, I combine fava beans and beets complemented by spices typically found in falafel, especially cumin, coriander, paprika, and Aleppo pepper. Very often falafel type sandwiches are fried. However, I opted to bake these delicious burgers and then toss them in the air fryer for an extra crispy exterior. Alternatively, throw them on the grill after a quick bake in the oven. Leftover patties freeze and reheat well too. Serve with a side of my homemade roasted pepper ketchup and parsley mint coleslaw for a fabulous meal.
Falafel Beet Veggie Burgers
Ingredients
- 1 1/2 cups cooked fava beans*
- 1 cup purple roasted beet**
- 1 large leek roughly chopped (or substitute 1 bunch of scallions)
- 6 cloves garlic peeled
- 1 packed cup fresh parsley leaves
- 1 packed cup fresh cilantro leaves
- 1 lemon juiced
- 2 tbsp Aleppo pepper
- 2 tbsp cumin seed
- 1 tbsp coriander seed
- 1/4 tsp hot paprika (optional but really good!)
- 1 tsp sumac (optional)
- 1 tsp baking powder
- salt to taste
- 4-5 tbsp panko (use gluten free breadcrumbs if desired)
Instructions
- Heat oven to 350 degrees F. Line a baking sheet with a silicone mat or parchment paper and lightly spray with olive oil.
- Combine all ingredients in a blender EXCEPT panko. Pulse until combined but not pureed. Taste and adjust seasonings.
- Transfer blended mixture to a bowl and stir in panko.
- Use a 1/4 cup measuring device to scoop batter onto baking sheet then flatten slightly with the palm of your hand.
- Bake 15-20 minutes then flip burgers and bake an additional 20-25 minutes. If desired you can pan fry or air fry the patties after they have cooked in the oven to increase crispiness. Refrigerate or freeze leftovers.
Serving Suggestions:
- Top with parsley mint lemon coleslaw, ultratruffle roasted pepper ketchup, hummus, or tzatziki. Serve in a warm pita with crisp cucumber slices.
Notes
- *I like to use dried fava beans that I soak and cook myself. Simply measure 1 cup of dried fava beans into a large container. Cover with cold water (at least 3 inches above beans). Soak in the refrigerator overnight. I use my multi-purpose Instapot to quickly cook the beans the next day. I have not tried this recipe yet with canned beans, but it should work!
- ** To roast beets: Remove ends from beets. Wrap beet in foil. Place in oven at 450 degrees F for 45-60 minutes until tender but not falling apart. Remove from oven and let cool. For faster veggie burger preparation, pre-cooked beets can be purchased at the grocery store.
Ultratruffle Roasted Pepper Ketchup
Ingredients
- 1 medium onion (yellow, white, or red)
- 1 large hot pepper
- 10-12 baby bell peppers or 2 large
- 1 tsp cumin seed
- 2 medium green tomatoes
- 1 tsp coriander seed
- 1 tsp paprika
- 1 tsp Aleppo pepper
- 1 tsp sumac (optional)
- 1 lemon juiced
- salt to taste
Instructions
- Heat oven to 350 degrees F.
- Slice peppers in half and remove seeds. Place on lined baking tray.
- Peel and quarter the onion and add to tray.
- Slice tomatoes in half and add to tray.
- Roast vegetables for 20-30 minutes until lightly charred.
- Transfer roasted vegetables to a blender. Add remaining ingredients. Process until smooth. Taste and additional seasonings if desired.
If you enjoy sandwiches try these other ultratruffle favorites: ultimate peanut butter and jelly, mushroom pastrami, or vegetable wrap with spicy peanut sauce.