Kale Burger: the tastiest and healthiest way to bring the authentic flavor of vegetables to the table! If you’re looking for a delicious and nutritious alternative to traditional meat burgers, or simply want to include more vegetables in your diet, this recipe is the perfect solution. These vegetarian kale burgers are not only delicious but also a true wellness concentrate, easy to prepare and capable of surprising even the most demanding palates. Forget the idea that kale vegetable burgers are dull or tasteless; whether you’re thinking of a quick lunch, a casual dinner with friends, or a healthy family option, this kale recipe is what you need. They are perfect to be served in the classic burger bun with your favorite toppings, or accompanied by a fresh salad or roasted potatoes for a complete and balanced meal. I will reveal all the secrets to getting kale burgers that don’t fall apart during cooking, maintaining perfect internal moisture and a delicious crispy exterior. It’s time to roll up your sleeves and create your perfect kale burger!
Do you also love veggie burgers? Try these recipes as well:
- Difficulty: Very Easy
- Cost: Very Economical
- Rest time: 1 Hour
- Preparation time: 20 Minutes
- Portions: 5 Pieces
- Cooking methods: Air Frying
- Cuisine: Italian
- Seasonality: Fall, Winter
- Energy 237.25 (Kcal)
- Carbohydrates 25.48 (g) of which sugars 5.92 (g)
- Proteins 11.97 (g)
- Fat 10.48 (g) of which saturated 4.01 (g)of which unsaturated 2.83 (g)
- Fibers 5.28 (g)
- Sodium 692.68 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for Kale Burgers
- 21.2 oz kale (to clean)
- 2 tablespoons extra virgin olive oil
- 7.1 oz white bread
- 1 egg
- 2.5 oz Parmigiano Reggiano DOP (or vegetable cheese to grate)
- to taste salt
- to taste black pepper
- to taste garlic powder (optional)
How to Make Vegetarian Kale Burgers
To prepare the kale burgers, the first thing to do is clean the kale.
1. Initial Washing
Rinse the leaves under cold running water to remove dirt. If the kale is very dirty, you can soak it in a basin with a teaspoon of baking soda for 10 minutes, then rinse it.
2. Removing the Central Rib (The “tear” trick)
This is the most important part. You have two ways to do it:
The manual method (faster): hold the stem base with one hand. With the other hand, pinch the base of the leaf between your index finger and thumb and slide decisively upwards along the entire stem. The green part of the leaf will detach perfectly, leaving only the hard stem in your hand.
With a knife: lay the leaf on a cutting board, fold it in half lengthwise, and cut along the central rib with a knife to remove it.
3. Cutting
Once you have only the tender parts (the “wings” of the leaf), roll them up and julienne cut.
4. Second Rinse
After cutting, it’s advisable to give a final quick rinse in a colander to ensure there are no dirt residues inside the folds of the leaves.Bring salted water to a boil and proceed with boiling the kale. It takes 10 minutes for it to be well softened, but if you like it very soft, you can cook it for 15 minutes. Drain and let cool.
Put the sliced bread, coarsely torn by hand, grated cheese, egg, salt, pepper, garlic powder (or fresh garlic) into the blender and blend everything. Stop when the texture satisfies you, either more sandy or smoother; you can choose the consistency of the mixture.
Place the mixture in a large bowl and add the kale, now cold and well-squeezed. Knead everything. The consistency should allow you to form the burgers. If they are too soft, you can add a little breadcrumbs or an extra slice of white bread. If they are too hard, add a few drops of water or milk.
Divide the dough into 5 portions, or if you want to make smaller burgers, make 7 parts. Place a portion of dough in a 4.5-inch ring (or 3-inch for smaller burgers) and, using a meat tenderizer, press to shape the burgers: the burger height should be about 0.8 inches. Continue this way for all portions.
You can cook the kale burgers in 3 different ways:
1) IN A PAN: heat a little oil and cook in a pan for 4 minutes on each side, on high heat, turning often.
2) IN AN AIR FRYER: place the burgers in the air fryer basket lined with parchment paper, spray the surface with a few puffs of oil and cook at 356°F for 15 minutes, turning the burgers and spraying them again with oil halfway through cooking (adjust the cooking to your taste).
3) IN THE OVEN: place the burgers on the oven tray lined with parchment paper, spray the surface with a few puffs of oil and bake in a static oven, preheated, at 392°F for 15 minutes, turning the burgers and spraying them again with oil halfway through cooking.Serve hot. Enjoy your meal!
Storage
You can store the kale burgers UNCOOKED in the fridge for 2-3 days in an airtight container. You can freeze them: shape the kale burgers and place them on a tray lined with parchment paper without overlapping them. Freeze for about 1-2 hours until they are solid. Then, transfer them to freezer bags or airtight containers, separating them with parchment paper. They keep for 2-3 months. Cook them from frozen, slightly increasing the cooking times.
FAQ (Questions and Answers)
How can I prevent the vegetable kale burgers from falling apart during cooking?
The secret lies in removing the excess water from the kale after cooking (squeezing it well).
Can I use raw kale?
It’s not recommended to use raw kale for kale burgers, as it would be too fibrous and difficult to work with and digest. It’s better to blanch it, or cook it by steaming or sautéing to soften it.
What are the best binders for a vegan version of the burgers?
For vegan kale burgers, you can use ground flaxseeds mixed with water (creating a “flax egg”), chickpea flour and water, or a mixture of mashed boiled potatoes, breadcrumbs, and a little cornstarch.
Can I prepare the vegetarian kale burgers in advance?
Yes, the dough for the vegetarian kale burgers can be prepared in advance and stored in the fridge for 1-2 days.
What toppings go well with kale vegetable burgers?
They pair well with yogurt and herb sauces, vegan mayonnaise, tomato-based sauces, sliced avocado, caramelized onions, fresh tomatoes, crispy lettuce, and vegetable or traditional cheese.
