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Broccoli Burger

BurgerFit Favorite

Broccoli BurgerFit burger
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I hate being wasteful, especially when it comes to food. When I learned you could eat broccoli stalks and greens, I was excited. I felt as if I had learned an insider secret and needed to tell the world. I was thrilled when my girlfriend Nura chose this as her BurgerFit burger for our Cooking with my Friends episode. We even improved the recipe with common used Cuban spices!

Why eat the Broccoli Burger?

Don’t toss that broccoli stalk! Both the florets and the stalks of broccoli contain vitamins B and C, and potassium. The florets contain higher amounts of protective phytochemicals such as beta carotene, and the stalks contain more fiber.

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This Broccoli BurgerFit burger recipe is super easy to prepare and you’re going to have a blast making it!

Broccoli BurgerFit Burger
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5 from 1 vote

Broccoli BurgerFit Burger

I hate being wasteful, especially when it comes to food. When I learned you could eat broccoli stalks and greens, I was excited. I felt as if I had learned an insider secret and needed to tell the world. I was thrilled when my girlfriend Nura chose this as her BurgerFit burger for our Cooking with my Friends episode. We even improved the recipe with commonly used Cuban spices!
Prep Time15 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Cuisine: American
Keyword: broccoli, Broccoli Burger, BurgerFit, Easy, healthy, low waste, quick, spring, Summer, winter
Servings: 6 Burgers
Calories: 194kcal
Author: Alane Boyd

Equipment

Knife
Cutting board
Saucepan
Food processor
Large bowl
Skillet

Ingredients

  • 2 cups broccoli with their greens and stalk
  • 1/2 cup water
  • 2 teaspoons oregano
  • 1/2 teaspoons cumin
  • 1 clove garlic or 1/2 teaspoon garlic powder
  • 1 lb ground meat
  • 1 1/2 tsp salt

Instructions

  • Cut stalk from head of broccoli. Rough chop the head, including any greens. To cut the stalk, cut the bottom off so that it can stand flat.
    person cutting a broccoli stalk
  • Stand the stem up and cut off the tough outside, following the shape of the stem.
    person cutting a broccoli stalk
  • Once all of the exterior is removed, roughly chop the remaining stalk. Add the broccoli, greens, stalk, ½ teaspoon salt, and ½ cup of water to a saucepan. Put heat on medium and bring to a simmer. Reduce the heat if water is evaporating. Cook time is about 10 minutes. You want the broccoli soft but not mushy.
    person cutting a broccoli stalk
  • Once the broccoli is cooked, put the broccoli, oregano, cumin, and garlic in the food processor (or finely chop). Taste vegetable mixture and add more salt if desired. Let the mixture cool completely.
  • In a large bowl, mix the ground meat and remaining 1 teaspoon of salt. Gradually incorporate the vegetable mixture into the ground meat. Add as much as you can while still being able to form your burgers as normal.
    *If you end up adding too much vegetable mixture, don’t worry! Just form your burgers and cook in the oven for 20 minutes at 350 degrees.
  • Cook burgers on medium heat on the stove for 3-5 minutes on each side or to your preference. Cooking times vary depending on what type of meat you're using.
  • Optional: Serve with sharp cheddar cheese.

Nutrition

Calories: 194kcal | Protein: 13g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 53mg | Sodium: 632mg | Potassium: 204mg | Vitamin C: 0.2mg | Calcium: 19mg | Iron: 1.7mg
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Meet our Founder

Alane Boyd headshot

Alane Boyd

Host of Cooking with My Friends

Alane has kept her 40 lb weight loss off since 2013, and created BurgerFit and Cooking with My Friends as a way to get her family eating better. Her health journey started in 2012 after being diagnosed with high blood pressure and obesity. Frustrated and determined, Alane decided to make small, sustainable changes in her diet so that it would be maintainable for a lifetime. Now Alane maintains a healthy weight range and has incorporated quick and easy recipes that keep her picky family members eating better!

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Alane Boyd

Alane Boyd

Alane is the co-founder of BGBO Co, a business consulting company that helps business owners achieve their biggest goal and overcome their biggest obstacle. She is also the creator of BurgerFit and the host of Cooking with My Friends. Both were started to inspire people to eat healthier.

One Comment

  • Kendra Barnley says:

    5 stars
    I didn’t know that you can actually get so much nutrients from broccoli stalks, I get rid of them and just cook the florets. Well anyway, I tried this broccoli burger and it didn’t disappoint. I would try adding more garlic next time to get the flavor up. But overall, this has been the best recipe I have tried out from broccoli and meat together.

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