This is the ultimate veggie burger: tofu, mushroom and beetroot. These are crammed with the good stuff and they taste amazing.

Beetroot is rich in antioxidants, particularly a group of antioxidants called betalains. Responsible for the vibrant colour of beetroot, betalains have been found to have potent antioxidant and anti-inflammatory properties.

In addition to this, studies suggest that the nitrates present in beetroot may improve exercise performance and endurance.


  • 1 small onion, finely diced
  • 1 stick celery, finely diced
  • 3-4 tbsps extra virgin olive oil
  • 2 cloves garlic, crushed
  • 170g tofu, finely diced
  • 180g cooked beetroot, finely diced
  • 100g tinned black beans, drained
  • 1 tbsp tomato purée
  • 1 tbsp miso or tahini paste
  • 1 tbsp oat flour
  • 1 tbsp milled flaxseed
  • 2 tbsps cooked spelt rice
  • 1 tbsp coriander, finely chopped
  • 2 tbsps pecans, chopped
  • 6 large mushrooms
  • 6 burger buns


  • STEP 1

    Fry the onion and celery in 1 tbsp oil until soft then add to a large bowl. Now add the beetroot, tofu, beans, tomato purée, miso or tahini, oat flour, flaxseed and spelt rice. Blend half the mixture until smooth.

  • STEP 2

    Spoon back into the bowl and combine with the unblended mixture. Stir in the coriander and pecans and season well. Shape the mixture into burger-sized patties and refrigerate for about 30mins.

  • STEP 3

    Heat oven to 180°C/gas mark 4. Arrange mushrooms on a baking tray, season well, drizzle with 2 tbsps olive oil and bake for 20mins.

  • STEP 4

    Brush each burger with oil, add to a frying pan over a medium heat and cook for 5mins each side.

  • STEP 5

    Toast the buns then add a burger and mushroom to each one. Add toppings and sauce of choice.


Kate PercySports nutrition cook and author

Sports nutrition cook and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009 and, following the publication of several sports nutrition books, now produces a range of all-natural energy balls, Go Bites (