Diabetes Forecast

Beet and Farro Burgers

Per Serving

Beet and Farro Burgers

Makes: 6 servings
Serving Size: 1 burger
Calories 200
Fat 10 g
Saturated Fat 1.6 g
Trans Fat 0 g
Carbohydrate 23 g
Fiber 5 g
Sugars 5 g
Cholesterol 60 mg
Sodium 305 mg
Potassium 310 mg
Protein 8 g
Phosphorus 140 mg
Choices: Starch 1, Vegetable 1, Fat 2
  • Makes: 6 servings
  • Serving Size: 1 burger
  • Preparation Time: 20 minutes
  • Cooking Time: 10 minutes
  • Roasting Time: 60 minutes Refrigeration Time: 2 hours or overnight


2 med. red beets (approximately 1 lb.)
1 1/2 cups water
1/2 cup dry farro*
2 Tbsp. olive oil, divided
1/2 cup minced red onion
2 garlic cloves, minced
1/4 cup finely chopped walnuts
2 tsp. smoked paprika
1 tsp. ground cumin
1/2 tsp. ground coriander
1/2 cup plus 2 Tbsp. panko bread crumbs
2 tsp. Dijon mustard
2 eggs, lightly beaten
1/2 tsp. salt
1/4 tsp. freshly ground black pepper


  1. Preheat the oven to 400 degrees. Detach the beet greens, if necessary, and set them aside for another use. Trim the beets and wrap each one in foil. Place the beets on a baking sheet and roast in the oven for about 1 hour, just until tender. Wearing pot holders, unwrap the beets and allow them to cool.
  2. Meanwhile, bring the water to boiling in a medium saucepan. Add the farro, bring to boiling, lower the heat, and simmer for 18 to 20 minutes, until tender. Drain the excess water and add the cooked farro to a medium mixing bowl; set aside.
  3. In a medium skillet, heat 2 tsp. of the olive oil over medium heat. Add the onion and sauté for 4 minutes. Add the garlic and walnuts, and sauté for 1 minute. Add the smoked paprika, cumin, and coriander, and sauté for 1 minute.
  4. Add the onion-walnut mixture to the cooked farro. Add the bread crumbs and Dijon mustard, and mix well. Add the eggs, salt, and pepper, and mix again.
  5. Peel the beets under cool running water, discarding the skins. Using a box grater, coarsely grate the beets. You should have approximately 1 1/4 cups grated beets. Add the beets to the farro mixture. Cover and refrigerate for 2 hours or overnight.
  6. In a large, heavy skillet (preferably cast iron), heat the remaining 4 tsp. oil over medium-high heat. Using approximately 1/2 cup beet-farro mixture per burger, shape six patties. Add the patties, in batches if necessary, and sauté on one side for about 5 minutes. Gently flip the patties, and continue to cook without disturbing them for about 5 minutes, until a crust forms. If desired, garnish with carrot strips, tomato slices, and/or spinach. If your eating plan allows, serve on half a bun.

*Or use brown rice or barley as a substitute.

The inspiration for this recipe was generously shared with us by Chef Fabio Viviani.


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