Homemade Beef Burgers With Garlic Kale & Sweet Potatoes
Servings: 4
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Calories: 614kcal
Healthy and delicious, this dinner of homemade beef burger patties with garlic kale and sweet potatoes is a great family-friendly meal. It's paleo, gluten-free, Whole 30-friendly. See other dietary swaps in the notes below.
Ingredients
Roasted Sweet Potatoes
- 2 medium sweet potatoes peeled and cut into cubes
- 1.5 tablespoons olive oil
- 1/2 teaspoon sea salt
- 1/2 teaspoon paprika optional
- 1/2 teaspoon cumin powder optional
Beef Burgers
- 1 tablespoon olive oil
- 1 onion finely diced
- 1.7-1.8 lbs. ground beef mince, 93% lean meat is what I used (800 g)
- 2 garlic cloves grated
- 1/2 teaspoon chilli flakes or powder or pepper
- 1 teaspoon of sea salt
- 2 tablespoons chopped parsley
Garlic Kale
- 1 bunch kale 5-6 leaves, removed from stems and roughly cut
- 1 large carrot halved and sliced
- 2 cloves garlic
- 2 tablespoons olive oil ghee or butter is lovely if tolerated
- 1/2 teaspoon sea salt
- 2 tablespoons lemon juice half a lemon
Instructions
Sweet potatoes
- Preheat the oven to 200 C / 400 F. Combine sweet potatoes with the olive oil and seasonings and toss through to coat. Spread on a flat baking tray and pop in the oven for 25-30 minutes.
Beef burgers
- Heat olive oil in a frying pan over medium heat and add the onions. Sauté for 3-4 minutes to soften.
- Combine the onions with the ground beef and the rest of the ingredients in a bowl and mix well using clean hands. Roll into burger patties and set aside.
- Heat the frying pan again and add a little more oil (olive oil is fine). Cook the patties over medium heat for 4 minutes each side. You might have to do this in batches or on two pans.
- Once cooked set aside under a lid or another plate to keep warm. You can also pop them in the oven with the sweet potatoes in the last few minutes.
Garlic kale
- While the beef patties are cooking, prepare the kale. Boil a kettle of water. Pull the leaves off the stem and cut up roughly.
- Add the kale leaves to a medium pot and cover with boiling water. Place on medium heat and cook for 2 minutes. Add the carrots and cook for 2 more minutes.
- Strain both vegetables through a sieve and set aside. Return the pot over medium heat, add the garlic and olive oil and cook until it gets fragrant and starts to turn just golden. Remove from heat, stir in the kale and carrots, salt and lemon juice.
- By this stage, the sweet potatoes should be ready. Serve 2-3 burgers per person with half a sweet potato each and plenty of garlicky kale.
Notes
LOW FODMAP: Use the green parts of the spring onion or leeks in the beef patties if you want that onion flavour but otherwise omit the onion and garlic from the burgers. You can also season the meat with asafoetida spice, which has a pungent garlic/onion aroma. Also, omit garlic from the kale.
AIP: Omit chilli from the beef burgers, feel free to add cinnamon spice or some dried herbs instead.
Keto: Swap sweet potatoes for broccoli, zucchini or asparagus. You could also add some sliced avocado on the side.
Condiments: For this meal, I recommend a side of Dijon or whole grain mustard (hot English will give it a great kick) or some low-sugar or sugar-free tomato ketchup.
Nutrition
Calories: 614kcal | Carbohydrates: 30g | Protein: 42g | Fat: 36g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 20g | Trans Fat: 1g | Cholesterol: 125mg | Sodium: 804mg | Potassium: 1252mg | Fiber: 6g | Sugar: 7g | Vitamin A: 22581IU | Vitamin C: 43mg | Calcium: 164mg | Iron: 6mg
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