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Beef & Kale Burgers

with Oats

Local pasture-raised grass-fed beef mixed with kale, herbs, spices and rolled oats to help hold the ingredients together + adding fibre make these burgers full of flavour, nutrient-dense and easy to grill or BBQ.

 

For a real strengthening balanced bite top with homemade or local sauerkraut or kimchiThirty Acres Farms makes fabulous ferments!

 

For excellent beef raised properly by hard-working 7th generation farmers who are fabulous fun, seek out John & Lucy Carter
from
Middle Intervale Farm. You can find them at the Portland Farmers Market in Bethel, Maine and beyond.

  • Servesmakes 8
  • Cooks in 30-40 mins
  • Prep time 15 mins
  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Low GI Blood Sugar

    Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.

  • Gluten-free

    Recipes are gluten-free. Gluten is a protein found in wheat, barley and rye products. People with autoimmune Celiac disease are allergic to gluten.

  • Protein

    Recipes with protein-rich ingredients.  Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • Vitamins Minerals

Ingredients

adds to shopping list

  • 1 lb | 454g ground beef - pasture-raised
  • 2 cups kale | 4-6 leaves + stem - fine chop
  • ½ - ¾ cup rolled oats
  • 1 red onion - finely chop
  • 2 garlic - crushed
  • ¼ cup parsley - fine chop
  • 1 tbsp tomato paste
  • 1 tbsp seeded mustard
  • 2 tsp mixed herbs - fresh | dried
  • 1 tsp sea salt
  • ½ - 1 tsp chile flakes - optional.

Method

 

Beef & Kale Burgers

 

FINELY chop kale leaves + stems, onion, garlic, parsley & fresh herbs if using.

 

MIX all ingredients really well together in a glass or stainless bowl.  

 

ROLL 1 burger – if it feels like it is falling apart, add ¼ more oats.  ROLL into 8 even-sized burgers.

 

HEAT your grill | BBQ or skillet until hot.

 

GRILL 3-5 mins each side – until cooked through to your liking.

 

Serving Ideas
top with home fermented or locally made sauerkraut or kimchi – Thirty Acres Farms makes fabulous ferments!
Garam Masala & Mustard Roasted Vegetables
with potato wedges
Smoky Grilled Sweet Potatoes
Tomato Salad with Basil and a Kale & White Bean Whip

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

USE local, organic, pasture-raised beef. Support your local farmers that raise animals with care and sustainably.

 

SWAP Beef for ground lamb, turkey, pork – cooking times will vary.

 

PLANT-BASED swap ground beef for plant-based impossible burger substitute.

 

SWAP Kale for swiss chard, spinach, turnip greens, beet greens or mixed saute style greens.

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