Vegan & Healthy Beetroot Buckwheat Patties

Beetroot buckwheat patties are healthy, vegan, and easy to make. They taste like fresh autumn thanks to the beetroot and are full of minerals thanks to the buckwheat. You're going to love these patties.

Beetroot is ready to harvest in September and it's one of those vegetables I absolutely love fresh and raw. Beetroot is such a great ingredient, often overlooked in many recipes. It comes with so many health benefits too, all supported by science and studies.

Besides, it gives the dish such a beautiful red colour which makes it even more exciting to eat. I'm really excited to share this new recipe with you. We made it several times this week and we're loving the taste so much.

Beetroot and buckwheat patties

Not long I made buckwheat patties which were such a success they've been promoted on different sites for foodies. I think buckwheat is another overlooked ingredient and one which comes with so many health benefits. We should definitely integrate it more into our diet.

Since I love experimenting with food, I wanted to try a new recipe where I mix beetroot and buckwheat together. I could only imagine how glorious it will taste like and it turns out, I was right. Buckwheat and beetroot together are a match made in heaven.

Add a few spices to the mix and you have the best possible autumn patties for lunch or dinner. I especially love eating these with rice on the side, but you can add them to a delicious burger bun. The great thing about them is that they have a crispy exterior so it's not your ordinary mushy pattie. I even made them for my mini sliders as well, perfect party food.

Beetroot health benefits

You know I'm a strong advocate of eating more whole foods and that's why I love telling you about all the health benefits you get from introducing more fruit, veg, grains, and legumes into your diet.

Beetroot is such incredible veg, packed with health benefits. These are not even speculative, they are all backed by science. Beetroot can help keep your blood pressure in check [source] and can improve athletic performance [source]. This is because of the dietary nitrates we find in beets. They also help fight inflammation and improve digestive health due to their fiber content.

Buckwheat health benefits

Buckwheat has an array of minerals such as manganese, copper, magnesium, and iron [source]. Because they are a whole carb which also contains a lot of fibre, it helps reduce your blood sugar and improve your heart health. Add the awesome spices to the mix which have incredible properties of their own and you've got an amazing healthy recipe right here.

Tips for making the best beetroot and buckwheat patties

There are a few handy tips to help you make the best ever beetroot and buckwheat patties. So I'm going to share them all with you.

Use raw beets - Peel the beets and shred them. They make for the best ever ingredient in this recipe. Don't use precooked beets as the patties will not be crispy but mushy.

Buckwheat - Use buckwheat groats and cook them yourself. I know you are tempted to buy the pre-cooked ones but always make it yourself. It's super easy, you just need to mix buckwheat with salted water and simmer them for 15-20 minutes. But if you must use precooked buckwheat here is the right ratio: This recipe asks for 3/4 cups of dry buckwheat, thus you need 3 cups of cooked buckwheat.

Flour - You want a sticky mixture because then you'll have a crispier pattie but you don't want to struggle to shape the patties. Add flour to your hands before handling the pattie mixture. If it's still too sticky, add a tbsp of flour at a time until you reach the right consistency. I always write the perfect ratio of ingredients that work for a recipe. However, due to the variation of ingredients used in different kitchens, small adjustments such as this one may be needed.

Oil for frying - Fry in olive oil if possible. It's a much healthier alternative to sunflower or rapeseed oil. Of course, you use the oil you prefer for frying. Olive oil also works so well with the taste of buckwheat and beetroot.

That's it! You are now ready to make this amazing recipe and celebrate autumn with me. Enjoy! Wishing you a healthy day!

This recipe has been developed entirely by Yuzu Bakes. Any resemblance with other recipes is purely coincidental.

Beetroot Buckwheat Patties

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• Prep Time: 10 mins
• Cook Time: 30 mins
• Total: 40 mins
• Serves 6 people

Categories: Dinner, Lunch Cusine: British, East European, Nordic

Description

Our beetroot buckwheat patties are healthy and vegan. They are super easy to make and the result is a crispy pattie that can be eaten with sides or in a burger bun. A great dish to celebrate autumn.

Ingredients

(USA / Metric)

• 3/4 cups buckwheat
• 1 cup + 1 tbsp water
• 2 medium beetroot, raw, peeled and shredded
• 1 medium onion, finely chopped
• 3 1/2 wt. oz all purpose flour
• 1 tsp chilli powder
• 1 tbsp soy sauce
• 1 tbsp paprika
• 1 tsp ground coriander
• salt and pepper to taste
• 5 tbsp olive oil, for frying

Instructions

• 1. Add 125 grams of buckwheat to 250 grams of salted boiling water. Simmer until the buckwheat absorbs all the water. It usually takes 15-20 minutes.
  2. Transfer the cooked buckwheat to a large bowl and allow it to cool enough so you can handle it with your hands.
  3. Add the rest of the ingredients except for the oil over the buckwheat and using your hands, mix it well. You should have a sticky mixture that can now be shaped into buckwheat patties. If it's too sticky, add a little more flour until you can easily shape the patties.
  4. You can make either 8-10 small beetroot buckwheat patties or 4 large burgers.
  5. Heat the olive oil in a frying pan and fry the buckwheat patties for about 1-2 minutes on each side or until crisp and golden.
  6. Serve the beetroot buckwheat patties with the sides of your choice or in a delicious burger. Enjoy!

Nutritional Information

Total Nutrition Facts

Serves 6 people

Amount Per Serving
Calories 208
% Daily Value*
Total Fat 12 g			15%
	Saturated Fat 2 g		8%
	Trans Fat 0 g		0%
	Polyunsaturated Fat 1 g
	Monounsaturated Fat 8 g
Cholesterol 0 mg			0%
Sodium 553 mg			24%
Total Carbs 23 g			8%
	Dietary Fiber 2 g		8%
	Sugar 2 g		5%
Protein 4 g			7%
Vitamin A 3% Vitamin C 2% Calcium 1% Iron 9% Vitamin D 0% Magnesium 6% Potassium 3% Zinc 4% Phosphorus 8% Thiamin (B1) 14% Riboflavin (B2) 10% Niacin (B3) 10% Vitamin B6 6% Folic Acid (B9) 7% Vitamin B12 0% Vitamin E 13% Vitamin K 7%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice

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