Low Sodium Beetroot Patty

Brighten up your meal planning with this vibrant and nutritious Low Sodium Beetroot Patty recipe, a perfect blend of earthy beetroot, protein-packed quinoa, and fiber-rich chickpeas. These plant-based patties are flavored with aromatic cumin, smoky paprika, and a hint of fresh parsley, making them a guilt-free indulgence that's big on flavor yet low on salt. Bound together with cornstarch and baked to golden perfection in a non-stick skillet, these patties boast a delightfully crisp exterior and tender, wholesome interior. Ideal as a healthy alternative to traditional burgers, serve them in whole-grain buns with fresh veggies for an irresistible low-sodium, vegetarian delight. Elevated with easy preparation and straightforward cooking, this recipe is your go-to for a savory, heart-friendly meal!

Nutriscore Rating: 86/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

In a large mixing bowl, mash 1 cup of rinsed and drained chickpeas using a fork or potato masher until roughly crushed.

Step 4

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.

Step 5

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.

Step 6

Sprinkle 2 tablespoons of cornstarch into the mixture and mix again. This will help bind the patties together.

Step 7

Divide the mixture into 8 equal portions and shape each portion into a patty using your hands.

Step 8

Heat a non-stick skillet over medium heat and lightly grease with a small amount of olive oil.

Step 9

Cook the patties for about 4-5 minutes on each side, or until crispy and golden brown.

Step 10

Serve hot, ideally in whole-grain buns with your choice of low-sodium toppings like avocado, lettuce, or tomato slices.

Nutrition Facts

Serving size	(855.8g)

Amount per serving	% Daily Value*
Calories	1592.9

Total Fat 50.1g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1791.9mg	0%
Total Carbohydrate 233.4g	0%
Dietary Fiber 29.9g	0%
Total Sugars 32.2g
Protein 57.6g	0%

Vitamin D 0IU	0%
Calcium 268.1mg	0%
Iron 18.3mg	0%
Potassium 2061.3mg	0%

*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.

Source of Calories

Fat: 27.9%

Protein: 14.3%

Carbs: 57.8%