Healthy Choices

broccoli stem veggie burgers

Broccoli stalk red bean burgers2

I don’t think I’ll ever be able to toss perfectly good broccoli stems into the compost bucket again. At least not without feeling guilty about it. I’m a changed woman now that I know how healthy they are but I never expected so many of you girls to feel so strongly about broccoli stems too, though! I love, love, love your ideas for adding them to soups, frittatas, sandwiches and stir fry. Oh and shredding them into slaw. Genius!

Let’s be honest though. One can never have too many uses for broccoli stems so I created another delicious way for us to enjoy them -in veggie burger form! I found with a little shredding and sautéing, bland broccoli stems are perfect for mushing and spicing up into veggie burgers. The turmeric, curry and brown sugar give these sweet and savory flavor -though I imagine you could use all sorts of different spice combinations if Indian food isn’t your thing. Red beans, quinoa and cheese not only bind the ingredients together but add protein and fiber.

Broccoli stem veggie burger collage

These are a perfect weekday dinner for two reasons. First, they’re quick. Second, getting your hands dirty to mix the ingredients is a great stress reliever after a long day.

If you make these veggie burgers I highly suggest playing Guess the Secret Ingredient with whoever you choose to share them with. I had my husband stumped (awesome pun, I know) for the entire 5 minutes it took us to devour them. I finally had to tell him!

Broccoli stalk red bean burgers1

Serves ~5-6

Ingredients

  • 1/4 cup quinoa, dry + water for cooking
  • 1 large broccoli stalk, shredded (about 2 cups, food processor recommended)
  • 2 handfuls baby spinach
  • 1 (15-ounce) can pinto beans, drained and rinsed well
  • 3/4 cup Monterey Jack cheese, shredded
  • 1 1/2 tablespoons brown sugar, to taste
  • 1 teaspoon curry powder
  • 1 teaspoon ground ginger
  • 1/2 teaspoon tumeric
  • 1/2 teaspoon celery seed
  • 1 generous teaspoon garlic salt
  • pinch of red pepper flakes (optional)
  • 3 tablespoons olive oil
  • Topping suggestions: avocado, lettuce, tomato, onion, sliced cheese,

Directions

Cook quinoa according to package instructions. Meanwhile, heat 1 tablespoon olive oil in large sauté pan over medium heat. Add shredded broccoli stalks and sauté for 5 minutes. Add spinach and remove from heat once wilted, about 3 additional minutes. Transfer stalks and spinach to large mixing bowl and set pan aside. Combine all ingredients except the remaining olive oil and mix until well incorporated, mashing the beans with your hands as you go. Form mixture into medium-sized patties. Using the same large skillet, heat remaining 2 tablespoons of olive oil over medium-high heat and cook in 2 batches, 4-5 minutes per side until golden brown and slightly crisp on the outside. Giving yourself plenty of room in the pan will make flipping easier. Remove from heat and allow to cool for a few minutes before serving to keep patties from falling apart. Serve as a sandwich or on top of a bowl of greens. Add your favorite toppings and condiments.

PS. My other favorite veggie burgers 

    • I think the cheese is important for binding the ingredients, they’re hard enough to keep together while flipping! You could try an egg or two, with or without the yolks? Would love to know how they come out if you try it!

  • The use of broccoli stems inspired me to try a different version of this veggie burger and it came out great, even my toddler loved it! Thanks :)

  • Just came across an ABC article on veggie protein sources and guess who was quoted?? You!! Look at you, all famous and stuff!

  • I’ve only made my own veggie burgers once, but they were soooo tasty that I should really do it again sometime. Thanks for the recipe!

    • I think that EVERY time I make them. They’re worth the work but I really just need to triple the batch and freeze a bunch!

  • These look yummy! I love eating the brocc stems though! I never toss them. :)

  • Thank you for this recipe! Burgers are a weakness, but if they are veg burgers they are not a weakness they are a healthy meal!

  • I will DEFINITELY be trying these out! It’s so difficult to find a good veggie burger recipe that doesn’t use eggs. (I have allergies.) Thanks!

    • Wow, I never thought about that. As someone who isn’t allergic, it’s almost too easy not to add an egg here and there, especially in veggie burgers since they are so good for binding. Now you have me scheming more egg-free recipe ideas!

  • Excellent idea–I love creative veggie burgers, and new uses for regularly discarded broccoli stems!

  • Yay for broccoli stems! These burgers look the perfect use for them. I’m so used to just chopping them up and throwing them in a skillet with other things. This is so much more fun!

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