Turkey & Vegetable Burgers Recipe

Looking for an easy Turkey & Vegetable Burgers recipe? Learn how to make Turkey & Vegetable Burgers using healthy ingredients.


Submitted by sailingchef

Makes 6 servings



The vegetables in this turkey burger mixture not only contribute lots of vitamins A and C and micronutrients like the carotenoids lutein and zeaxanthin, which have been linked to eye health, but they also help to moisten burgers that can otherwise be quite dry. Make sure to buy lean ground turkey breast. From the NYT Recipes for Health.

Recipe Ingredients for Turkey & Vegetable Burgers

1 tablespoon extra virgin olive oil
1/2 cup finely diced onion
1/2 cup finely diced red bell pepper
1 Salt to taste
1 clove garlic, green shoot removed, minced
2/3 cup finely grated carrot (1 large carrot)
1 1/4 pounds ground turkey breast (preferably organic, from humanely raised turkeys)
1 tablespoon barbeque sauce
1 tablespoon ketchup
1 Freshly ground pepper to taste

Recipe Directions for Turkey & Vegetable Burgers

  1. Heat the olive oil over medium heat in a medium skillet and add the onion. Cook, stirring, until it begins to soften, about 3 minutes, and add the diced red pepper and a generous pinch of salt. Cook, stirring often, until the vegetables are tender, about 5 minutes. Stir in the garlic and the grated carrot and cook, stirring, for anther minute or two, until the carrots have softened slightly and the mixture is fragrant. Remove from the heat.

  2. In a large bowl, mash the ground turkey with a fork. Add about ¾ teaspoon kosher salt if desired, and mix in the barbecue sauce, ketchup, and freshly ground pepper to taste. Add the sautéed vegetables and mix together well. Shape into 6 patties, about ¾-inch thick. Chill for 1 hour if possible to facilitate handling.

  3. Heat a nonstick griddle or a large nonstick frying pan over medium-high heat and brush with a small amount of canola oil, or prepare a medium-hot grill. When you can feel the heat when you hold your hand above it, cook the patties for 4 minutes on each side. Serve on whole grain buns, with the condiments of your choice.

Categories

Chicken, Vegetables, Main Dish, American

Nutrition Facts
Serving Size 131.9g
Amount Per Serving
Calories
217
Calories from Fat
84
% Daily Value*
Total Fat
9.3g
14%
Saturated Fat
2.3g
12%
Trans Fat
0.0g
Cholesterol
70mg
23%
Sodium
153mg
6%
Potassium
359mg
10%
Total Carbohydrates
4.3g
1%
Dietary Fiber
0.7g
3%
Sugars
2.6g
Protein
27.5g
Vitamin A 46% Vitamin C 20%
Calcium 3% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in niacin
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
  •   Bad points
  • High in cholesterol
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