Cooking Through “The Prevent & Reverse Heart Disease Cookbook” – Kale Burgers

Kale Burgers from page 227

Now that summer is here, I was looking for a healthy, delicious veggie burger. The ones in the store either had ingredients that I did not want in my food, such as oil or egg, or were dry and tasted like cardboard. There had to be a better alternative. I figured, I would have to make my own.

I tried a few recipes, and I will blog about them at a later date, but I wanted to tell you about my favorite burger so far. Kale burgers. Yes, you heard correctly…kale burgers.

You can find this fabulous recipe here.

I am always looking for ways to add veggies to recipes, and this one has tons of veggies….onion, sweet potato, kale. Put that together with the beans and the oats and you have one healthy burger! The recipe calls for optional mushrooms, which I did not put in. I only had a few shitake mushroom in the fridge and they were earmarked for Savory Smokey Oats.

The burgers came together quickly after I cooked the sweet potato. While the potato was cooking, I prepped and cooked the other veggies. When making a recipe like this, I like to water chop the veggies very fine in my VitaMix.

I used canned pink beans since I didn’t have kidney beans on hand, but they taste very similar, so I don’t think it mattered much. Once everything was cooked, I just threw everything in a big bowl and Chris squished everything together with her hands, leaving some beans whole.

We used this nifty little burger press that we found. The recipe says it makes 6 to 8 burgers. I got 7 nice size burgers.  This press works out really well as we can form the burgers as well as store them in the fridge. I definitely suggest chilling the burgers before cooking. I think this helps them to hold together and keep their shape.

Chris cooked these up in our non-stick frying pan. They took about 5 minutes on each side so the burgers were hot on the inside and browned on the outside.

We didn’t have any hamburger buns on hand, so we used rye bread. I am having trouble finding hamburger buns that fit in with our McDougall way of eating. Please…if you know of a brand that has no oil or animal products, comment below and let me know. My friend told me about some English Muffins that I think were by Food For Life that were healthy, but I haven’t found them yet. If I had those, that’s what I would have used, but the rye bread worked out just fine.

We topped the burgers with our fixings of choice, which were lettuce, pickles and ketchup. I was very surprised that the burger held up and didn’t just squish inside the bread. It was definitely softer than a store bought veggie burger, but it still held together nicely and had a nice mouth feel. I bet the texture would be even better with mushrooms, as they give a meatier feel to burgers and loaves.

Let’s see…prep time. 10 minutes to nuke the sweet potato,10 minutes to chop and cook the onion, garlic and kale (but that was at the same time the sweet potato was cooking), 5 minutes to add the other ingredients,10 minutes to combine and form patties, and 10 minutes cooking time.

Total time from start to finish – about 35 minutes.

NOTES:

• Shred the kale very fine for the best results.
• Frozen kale would work fine.
• The burger had a nice background spiciness to it from the Sriracha. Could use tomato sauce or salsa instead.
• Use an ice cream scoop so you get the same size burger each time.
• Will definitely try adding mushrooms next time.
• Not sure how they would turn out on the grill. Will have to try.