Beet Burgers (Low Histamine)

Anyone fancy a Beet Burger? It comes complete with coconut dip and is a perfect low-histamine meal. I'm quite pleased with this one. I also got to use my favourite ingredient - cassava flour.

You can make Beet Burgers, Sweet Potato Burgers, or both, and the beauty of this recipe is when I make them there’s plenty left over to freeze (for low histamine future meals)

As always, every ingredient is labelled for histamine intolerance.

Serves: 4-5 people (12-14 patties)

Total Time: 50-60 minutes

Prep Time: 10 minutes

Tags: nut free, soy free, gluten free

Ingredients

For patties:

• ⅓ cup (60g) dry quinoa (1 cup cooked) ✅

• ⅔ cup (180ml) water

• 1 tablespoon (2.5g) Italian seasoning ✅

• 1 teaspoon (6g) salt ✅

• 2-3 tablespoons (13.5g) coconut/vegetable oil ✅

• ¼ cup (15g) fresh parsley leaves, finely chopped ✅

• 1 small (38g) egg/vegan egg 🤔

• ¼-⅓ (37.5-50g) cup cassava/rice flour ✅

• ½ cup (45g) oat flour (for breading) ✅

For vegetable patty:

• 1 medium (113g) sweet potato ✅

• 1 cup (140g) mixed vegetables (courgette, radish, kale, red/yellow bell pepper, carrot) ✅

For beet patty:

• 1 medium (165g) beet

• 1 cup (130g) courgette/ zucchini, finely chopped

Extra dip options - coconut mayo dip:

• ½ cup (45g) coconut shavings/desiccated coconut ✅

• 1 tablespoon (4.5g) coconut oil ✅

• ¼-½ teaspoon (1.5-3g) garlic powder (usually well tolerated) 🤔

• ¼ teaspoon (1.5g) salt ✅

Red pepper dip:

• 2 cups (300g) roasted red bell pepper ✅

• ¼ teaspoon (1.5g) oregano ✅

• ¼ teaspoon (1.5g) salt ✅

• 2-4 tablespoons (30-60ml) water ✅

For coleslaw:

• 1 carrot, grated ✅

• 1 cup lettuce, shredded ✅

• 1 cup bok choy, shredded ✅

• 1 radish, grated ✅

Directions - please note this is for Beet Burgers and Sweet Potato burgers - double the fun! But you can simplify a lot by doing one or the other.

1. Steam your veggies for 10-12 minutes or until soft (not mushy). Finely chop or grate the zucchini.

2. Cook the quinoa at the same time for 20 minutes (or according to directions). Cool for 10 minutes to ensure all the moisture is absorbed and fluff it with a fork.

3. Peel skins of sweet potato and beet and put in separate bowls. Add mixed veggies to the sweet potato and zucchini to the beet. Lightly mash.

4. Mix the other patty ingredients except the vegetables and oat flour in a large bowl. Divide into two parts and add half to the sweet potato and the other to the beet.

5. Make a firm dough. If they are too wet, add more cassava or rice flour, one teaspoon at a time.

6. Shape the dough into burger patties and coat with oat flour.

7. 7. Pan fry for 5-6 minutes on each side, until golden brown, or bake in the oven for 24-30 minutes at 400°F (200°C).

Bingo, you have a plate of colourful Beet Burgers and Sweet Potato Burgers.

Extras!

To make the coconut mayo, blend the ingredients in a blender or food processor until smooth and creamy. Taste and adjust seasonings as required.

To make the red pepper dip, roast the red bell pepper in the oven or grill. Blend with other ingredients in a blender or food processor to a smooth paste.

For coleslaw, grate the carrot, radish and shred the bok choy and lettuce.

Enjoy patties with these dips and coleslaw. Place each leftover patty on a piece of parchment and store in airtight container or zip lock bag in the freezer.

Nutritional Values Per Serving with both dips

• Calories: 456kcal

• Carbohydrates: 47.8g

• Dietary Fiber: 7.2g

• Protein: 11.2g

• Fat: 24.8g