Pepper, Kale and Quinoa Burger Tower

Bell peppers, kale and quinoa are a tasty combination, which is why I am excited to share this recipe for Pepper, Kale and Quinoa Burgers with all of you! This burger alternative is as simple and nutritious as it is low in saturated fat and sodium, yet high in iron, vitamin A and vitamin C. You can add extra flavor to the quinoa with a dash a sea salt, preferred seasonings and spices, or add some extra protein with hemp hearts sprinkled on top for some additional health benefits. You can even add in a variety of vegetables in the mix for a meatier packed-patty that will leave everyone feeling full and satisfied

Pepper, Kale and Quinoa Burgers by Carly Bossert, NutritionStarringYOU.com intern

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Servings

Calories

Ingredients

2 cups of quinoa cooked and cooled
4 cups of kale torn into 1-inch pieces
1 cup of bell peppers any color, finely chopped
¼ white onion chopped
1 garlic clove chopped
3 eggs beaten
2 tablespoons olive oil for sweating onions, peppers, & garlic
2-3 tablespoons olive oil for cooking patties

Instructions

Cook your quinoa per package instructions (generally you need 2 cups of water per 1 cup of quinoa). Place in refrigerator or set aside to cool while cooking veggies.
Heat 2 tablespoons of olive oil in a medium skillet then sweat the onions, peppers and garlic. Add the kale to the skillet and cook until soft and bright green.
Combine beaten eggs and quinoa in a medium mixing bowl. Add veggie mixture to the bowl containing the quinoa mixture and combine.
Form into ½ cup patties (approximately 14)
On medium heat, add approximately 1-1.5 tablespoons of olive oil spread evenly on the skillet to begin cooking about 4 to 5 patties at a time. Add about 1-1.5 tablespoons of olive oil for each new set of patties. Let each side of the patty cook for about 5 minutes.
Let the patties drain on a paper towel, then serve.

Notes

Makes about 14 burgers:

160 calories, 7.5g fat, 1g sat fat, 40mg cholesterol, 24mg sodium, 20g carbohydrates, 2g fibers, 1g sugars, 6g protein

Serving suggestions:

-Put your patty on a whole wheat bun topped with lettuce, tomato, onion, or even avocado slices and add a side of carrot fries or sweet potato fries.

-Add some flavor with hot sauce or barbecue sauce.

-Boost the protein in your salad by adding one of these patties.

-Create a low carb meal by roasting red pepper halves and topping them off with some greens (romaine lettuce, butter leaf lettuce, or arugula), a quinoa patty, and a balsamic reduction.

Tried this recipe?Let us know how it was!

Pepper, Kale and Quinoa Burgers by Carly Bossert, NutritionStarringYOU.com intern

Ingredients

Instructions

Notes

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