Supergrain beetroot and tofu open burgers

These vegetarian burgers are a great takeaway alternative. They are high in iron and fibre and they taste great too.

Serves: 4

Time to make: 35 mins , plus 30 mins chilling

Hands-on time: 20 mins

Ingredients

More weights & measures

½ cup millet
½ cup red quinoa
400g can no-added-salt brown lentils, drained and rinsed
½ cup grated beetrootbeetsX
1 tablespoon reduced-salt soy sauce
¾ cup drained, roughly crumbled tofu
¼ cup mixed seeds (we used sunflower and pumpkin seeds)
1 ½ red onions, ½ roughly chopped, 1 sliced in rings for assembly
2 tablespoons garam masala
1 cup quick cook rolled oatsoatmeal uncookedX
spray oil
3 wholegrain burger buns, halved
½ cup reduced-fat sour cream
2 tablespoons sriracha sauce, plus optional extra drizzle
6-8 cos lettuce leaves plus
4 cups shredded iceberg
4 large tomatoes, sliced
2 cups alfalfa sprouts
4 tablespoons vinaigrette (made with 2 parts vinegar or lemon juice and 1 part olive oil)

Instructions

Stay Awake

In a large saucepan place millet, quinoa and 2 1/2 cups cold water. Cover and bring to boil. Remove lid and cook on low heat for 10 minutes, stirring often, until grains are sticky and soft and water is absorbed. Drain in a sieve and set aside.
In a food processor process lentils, beetroot, soy sauce, tofu, seeds and first measure of red onion until they form a moist pink mix (about 1 minute).
Add garam masala, cooked grains, pepper and 1/4 teaspoon salt. Pulse until just combined.
Line a baking tray with baking paper. On a large plate, place rolled oats. Lightly oil your hands and form six balls with the mixture. Roll each ball through the oats, then place on prepared tray and press down to form patties. Refrigerate for 30 minutes.
Preheat oven to 180ºC. Spray each patty lightly with oil. Place tray in oven and bake for 15-20 minutes or until firm and cooked through. While patties are cooking, toast burger bun halves.
In a small bowl combine sour cream and sriracha. Spread over bun halves. Layer burger patties, cos leaves, half the onion rings, half the tomato and half the sprouts across buns.
In a bowl combine shredded lettuce, remaining tomato and red onion, and sprouts. Add vinaigrette and toss, to make a side salad. Serve burgers immediately with salad and extra sriracha drizzle, if desired.

Variations

Make it vegan: Use a vegan sour cream alternative and check buns are vegan.

HFG tip

These burger patties freeze well, so you can enjoy impromptu vege burgers after a long day at work. Keep some good-quality wholegrain burger buns in the freezer too.

Nutrition Info (per serve)

Calories 448 cal

Kilojoules 1880 kJ

Protein 19 g

Total fat 16 g

Saturated fat 3 g

Carbohydrates 65 g

Sugar 12 g

Dietary fibre 14 g

Sodium 630 mg

Calcium 170 mg

Iron 7.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.