Low Carb Burger with an Italian Peperonata Topping

This low carb bun-less burger becomes a flavor bomb when topped with an Italian stewed pepper sauce known as peperonata.  Peperonata is a rich vegetable sauce or condiment made of colorful sweet peppers stewed with onions and garlic. It is an Italian classic that is popular as a side dish to meat, poultry or fish, as an addition to pasta sauce, or as a topping on crusty bread like bruschetta.

Jump to: RECIPE | What is Classic Peperonata? | Best Peppers for Peperonata | Best Method for Bun-less Burgers | How to Serve Peperonata

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What is Classic Peperonata?

Peperonata (peh-peh-roh-NAH-tah) is an Italian vegetable dish of slow-cooked, or stewed bell peppers with onion and garlic.  Of course there are variations and some Italian cooks will add tomatoes, eggplant, or other Italian vegetables. 

The simplest way to make Peperonata is to cook 2 cloves of minced garlic and 1/2 sliced onion in 1/4 cup of olive oil over low heat for 10 minutes. Season with salt and pepper.

Add 5 bell peppers that are quartered and of different colors and cook for 10-15 minutes, until the bell peppers are soft.

In the recipe below I have added mushrooms and some vinegar as I thought it would pair well with the bunless burger.

What Kind of Peppers are Best?

Many different pepper varieties can be used, from sweet to very spicy. I like the complexity of a mix of hot, mild and sweet peppers.  

In addition to the complexity of flavor, using a variety of peppers results in a stunning visual dish. It is often said that we eat first with out eyes, and a mix of colors, shapes and textures can definitely elevate the visual appeal of this dish.

Typically peperonata just uses sweet bell peppers. However, if you want to change it up a bit, red bell peppers will add sweetness, fresh green jalapenos will add a medium amount of heat, and yellow banana peppers will add more of the vegetal earthy flavor.

The bottom line, however is to go with what you have available. Jarred peppers from the store can stand in nicely in the Winter months when fresh peppers are not readily available.

Best Method for Bun-less Burgers:

If you want the “tastiest” burger, buy some with at least 20 percent fat.  If I buy hamburger from the grocery store I look for “chuck” burger that is an 80-20% burger to fat ratio.  

My mom cooked in a time when all fat was considered bad and meat was to be cooked a long time for safety, so she will still make burgers with very lean meat and cook them to well done (aka overcook them!).

There is an abundance of evidence-based studies out there around good fats/bad fats/animal fats/etc.  It is really difficult to make good health decisions because for every study that tells you about a particular nutritional fact, there is another study that will refute that fact.  

Whatever your sentiments are about fat, I can tell you one thing……a hamburger patty has a whole lot more flavor with more fat in it.  And the pepperonata topping on a bunless burger takes flavor a big step further.

Tip: If you do want to use lean ground beef, consider adding an egg to help the burger stay together

Fattier ground beef probably won’t need the addition of an egg.

Ways to Serve

Peperonata is sometimes served on crusty bread as a bruschetta, as side dish to meat or fish proteins, or added to pasta.

I have had great reviews when using it in smothered pork chops, or served over Winter squash, both of which are considered low carb dinners.

It is also frequently served cold as part of antipasti. Today’s recipe is using pepperonata as topping for a simple low carb bunless burger.

Peperonata on Bunless Burgers

This luxurious saute of pepers, onions and mushrooms is a perfect topping for a bunless burger. A Mediterranean low carb dinner!

5 from 1 vote

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Prep Time 20 minutes mins

Cook Time 30 minutes mins

Servings 4

Calories 331

Author Dorothy Stainbrook

Equipment

• large skillet
• Medium skillet
• cutting board and sharp knife

Ingredients

1x2x3x

• 1 Pound Ground beef 80 % lean and 20% fat (or lean beef mixed with an egg)
• 1 ½ cups assorted peppers Can use jarred peppers or a combination or fresh and jarred, both chopped
• 1 large onion coarsely chopped
• 2-3 cloves garlic minced
• 4 oz mushrooms Canned or fresh
• 2 Tablespoons olive oil
• 2 Tablespoons red wine vinegar
• 1 Teaspoon anchovy paste Or two anchovies, minced; exclude if you want a plant-based dish
• salt & pepper to taste

Instructions

 

• Form ground beef into four small patties (or 3 larger patties). If the beef is lean, mix it together with an egg to help bind it together. Salt the patties and set aside.

  Chop peppers, onions, mushrooms and olives

  Heat olive oil in a large skillet or saute pan over med-high heat.
  1 Pound Ground beef, 1 1/2 cups assorted peppers, 1 large onion, 4 oz mushrooms, 2 Tablespoons olive oil
• When oil is hot, add the onions to the skillet, lower heat to medium and saute, stirring often, for about 3-4 minutes. Add garlic and cook for 1 minute longer. Then add the peppers and cook with onions for another 3-4 minutes. Add mushrooms and cook for another 3-5 minutes. Vegetables should be getting very soft and translucent.

  Lower heat but keep warm while cooking the burgers.
  2-3 cloves garlic
• In another skillet cook the hamburger patties over medium high heat. Once seared, reduce the heat and cook on one side for 3-5 minutes (depending on thickness). Flip burgers and cook on the other side.
  1 Pound Ground beef
• When burgers are almost done, remove pepper mixture from heat and stir in vinegar and anchovy paste if using. Stir in more olive oil if desired to make the peperonata moist and oily.
  2 Tablespoons red wine vinegar, 1 Teaspoon anchovy paste
• Season to taste with salt and pepper and add a little more vinegar if needed. Serve over the burgers or other protein.

  Can also be served over winter squash or grains for a plant-based dish.
  salt & pepper to taste

Video

Nutrition

Calories: 331kcalCarbohydrates: 8gProtein: 22gFat: 23gSaturated Fat: 9gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gTrans Fat: 1gCholesterol: 82mgSodium: 137mgPotassium: 586mgFiber: 2gSugar: 5gVitamin A: 1751IUVitamin C: 75mgCalcium: 41mgIron: 3mg

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