Turkey and courgette burgers

Mon, 23 October 2017

Turkey is a great source of protein, low in saturated fat, B vitamin and selenium, which is great for maintaining healthy thyroid and immune system. This recipe allows for hidden veg and is delicious served with roast beetroot hummus. 

Serves: 4-6 Prep time: 20 mins

Ingredients:

450g minced turkey
1 med courgette, grated (e.g. 100g)
2 spring onions finely chopped
1egg
2 tbsp. chopped mint
2 tbsp. chopped coriander
2 cloves garlic, crushed
1 tsp. ground cumin
1 tsp. sea salt
½ tsp. ground black pepper
½ tsp. cayenne pepper

To serve:

Coconut oil for cooking
4 handfuls kale, chopped
Juice ½ lemon
1 fennel bulb shaved
Pinch dried chilli flakes
Salt and pepper
Beetroot hummus (see opposite)
2 tbsp. pine nuts to serve

Roast Beetroot Hummus

500g beetroot, roast in foil for 40 mins
3 tbsp. tahini
1 clove garlic, crushed
2 tbsp. Extra virgin olive oil
1 tbsp. apple cider vinegar
2 tsp. ground cumin
½ tsp. sea salt
3tbsp. water

Blend all ingredients in a food processor.


Method:

1. Preheat oven to 200°C. Line a baking tray with parchment.
2. Mix all ingredients for burgers in a large bowl, shape into 18 small burgers, approx. 45g each.
3. Add a little coconut oil to a non-stick pan on medium heat, cook the burgers until golden, approx. 2 mins each side.
4. Place the burgers on the lined baking tray and bake for 5-7 mins, until just cooked through.
5. Return the pan to heat, add a little more coconut oil, add the kale and stir fry for 2-3 mins, add lemon juice, fennel and chilli flakes, stir for another minute. Season with salt and pepper and remove from heat.

Variations: You can replace the turkey with other minced meats, e.g. chicken, lamb, beet, prawn or fish. You can add grated veg to the kale, e.g. carrot, parsnip or sweet potato.

Serving suggestions: To serve, place the kale on the plate, add the burgers with some beetroot hummus on top. Sprinkle with pine nuts.

Storage: Once cooked, they will keep in the fridge for 2-3 days