Turkey Parm Burgers
My recipe for Walnut Parm inspired these better-for-you burgers that are packed with umami flavors and brain health superstar ingredients. Walnut Parm is a nut-based condiment that enhances just about everything it touches. Nutritional yeast gives it a cheese-like quality, along with a good dose of B vitamins, but you can use real Parmesan cheese instead if you like. Walnuts provide brain-healthy omega-3 fatty acids and miso paste kicks in with health-promoting microbes.
The burgers stay light and juicy, thanks to the grated zucchini and a low and slow grilling method. Gentle grilling also helps keep the nutrient-dense ingredients from seeping out. Don’t press on the patties as they cook, and if you have an instant read thermometer, be sure to use it here. Read more here about brain-healthier grilling techniques.
Ditch the usual burger condiments (like ketchup and mustard) for an easy stir-together spicy mayo that accents the burgers’ Mediterranean flavors. Look for a plant-based mayo made from avocado or olive oil and no added sugar. Harissa, a red pepper paste that comes in a tube or a jar, transforms the mayo into a spicy sauce, or you could use another spice paste you like.
Whenever enjoying grilled foods like burgers, make sure to serve with an abundance of vegetables, like leafy greens, grilled peppers, onions, and zucchini. That’s because the phytonutrients in plants help keep you from absorbing some of the inflammatory substances created when you grill meat. If three-quarters of your plate is filled with plants, you are doing great.
Prep Time | 10 minutes |
Cook Time | 20 minutes |
Servings |
burgers
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- 1 cup raw walnuts
- ¼ cup nutritional yeast or grated Parmesan cheese
- 2 tablespoons white miso paste
- 1 medium garlic clove
- 1/4 teaspoon red pepper flakes
- 1 pound ground turkey 93% to 98% lean
- 1 medium zucchini (about 7 ounces) grated and squeezed dry to yield about 1 cup
- ½ cup plant-based mayo from a jar
- 1 to 2 tablespoon harissa or other spice paste
- 4 whole-grain buns or serve on a bed of greens
- 1 large tomato sliced
- microgreens
Ingredients
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- Combine the walnuts, nutritional yeast or grated Parmesan, miso paste, garlic, and red pepper flakes in the bowl of a food processor. Pulse until the mixture forms small, uniform crumbles, like wet sand or coarsely grated Parmesan cheese. Scrape into a large bowl with the turkey and zucchini. Using your hands or a large fork, mix until just combined. Press into 4 patties, each about 1-inch thick.
- When ready to grill, light the grill with a high heat zone and a medium heat zone (about 350ºF). Clean the grill well with a stiff brush and coat the grates with oil. Place the burgers in the medium heat zone and grill until lightly brown and cooked through and an instant read thermometer inserted into the center of the burger reads165ºF, 8 to 10 minutes on each side.
- For the spicy mayo, stir together the mayo and harissa; set aside. Warm the buns, if using, on the medium hot side of the grill a few minutes before the burgers are done.
- Serve the burgers on warm buns or a bed of greens topped with a thick slice of tomato, a dollop of spicy mayo, and as many microgreens as you like.
Make these burgers up to 1 day ahead of time, if you like, and keep in the fridge, tightly wrapped. Bring to room temperature before grilling. You can also set yourself up for an easy future dinner by freezing raw patties, tightly wrapped, for up to 3 months.
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