Cauliflower Lentil Burgers

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With Father’s day weekend, the Soccer World Cup being played and the great weather we’ve been having, we’re continuing our burger series and enjoying our patio. This time our star will be  the Cauliflower.

Cauliflower is one of several vegetables in the species Brassica oleracea. This species also includes broccoli, brussels sprouts, cabbage, collard greens, and kale, though they are of different cultivar groups.

 

Cauliflower is low in fat, low in carbohydrates but high in dietary fiber, folate, water, and vitamin C, possessing a high nutritional density. It can be roasted, boiled, fried, steamed, or eaten raw. Steaming or microwaving better preserves anticancer compounds than boiling.

 

Source:  Wikipedia.org

We continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying pan

Looking for nutritional facts about cauliflower I stumbled upon some interesting results, which is actually not that surprising. I’ve been asked several times if eating beans and vegetables like cauliflower or broccoli causes gas.  I took the liberty to do a quick search on Google about it. Well, here are the most common questions:

Will cauliflower make you gassy

The answer is fairly easy: for most people, yes it will. Cauliflower contains non-digestible carbohydrates that cause gas and bloating in the digestive system. Sulphur-rich cruciferous vegetables such as cauliflower leads to a smellier variety of gas, according to the BBC guide.

Let’s say, eating healthy has its side-effects.

Cauliflower Lentil Burgers

We took this amazing vegetable and cooked a Cauliflower Lentil Burger. I would recommend to make this one in a frying pan or the oven because the mix isn’t strong enough for the BBQ.

While you make this one consider also trying our Quinoa Burger & Homemade French Fries.

Let’s dig in into this recipe.

To begin this recipe, cook the white or brown rice in advance. For extra flavour you can add a piece of onion or garlic to the water of the rice.

Begin prepping the lentils with water or vegetable broth. Use the right amount of liquid to cook your grains. Check the Cheatsheet Cooking Grains to know how much liquid to use to cook your grains.

We continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying panWe continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying panWe continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying pan

Find yourself a pretty cauliflower and reserve half of it. We’re going to cut the cauliflower in small pieces, big enough to fit in the blender or food processor.

We continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying panWe continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying pan

Blend the cauliflower on the blender/food processor. What we’re looking for is really small pieces. Be careful: too much blending could turn the mix into liquid.

Grab some parchment paper and use it to cover a baking tray. Place the cauliflower pieces on the baking tray and spread them with your hands until you have a thin layer.

We continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying pan

Bake the cauliflower until the edges start turning brown.

We continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying panWe continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying pan

Move the cauliflower around with a spatula and toss it in the oven again for a few minutes. We want the cauliflower to be baked evenly in all sides.

We continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying pan

Mix the rice, lentils, cauliflower and red onion in a large bowl, along with some flour if you’re planning to make thicker patties (use a gluten-free flour like quinoa to keep the recipe gluten-free if you wish).

We continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying panWe continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying pan

Add your spices to the mix: salt, pepper, cumin.

We continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying pan

Let the mix sit for a few minutes before you start making the patties. Use spoons to grab the mix from the bowl and pat the burgers into circular shapes. Tip: it’s much easier with two spoons.

We continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying pan

For oven-baked burgers, preheat the oven to 400F and cook the burgers until they are crispy brown on the outside. Turn and toss them back in the oven.

Tip: I prefer to make these burgers on a frying pan with a little bit of coconut oil, as the patty holds together more when eating.

We continue our summer burger series with a fresh cauliflower lentil burger. Make them in the oven or in a frying pan

After this all you have to do is grab bread, tomato, avocado and make your burger. Cook some Homemade French Fries and enjoy a World Cup Soccer game.

Cauliflower Lentil Burger
 
Prep time
Cook time
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Author:
Serves: 6
Ingredients
  • ½ cauliflower
  • 1 cup brown rice
  • 1 cup lentils
  • 2 cups water
  • 2 cups vegetable broth
  • ½ red onion (medium sized & diced)
  • 1 tablespoon cumin
  • Salt & Pepper to taste
  • 1 garlic clove (for the rice)
  • * You can add red pepper flakes for more spice)
Instructions
  1. Cook the brown (or white, if you really must) rice. Use 1 cup of water & 1 cup of vegetable broth. For extra flavour you can add a piece of onion or garlic to the water of the rice.
  2. Cook the lentils with 1 cup of water and 1 cup of vegetable broth.
  3. Find yourself a pretty cauliflower and reserve half of it. Cut the cauliflower in small pieces, big enough to fit in the blender or food processor.
  4. Blend the cauliflower on the blender/food processor, being careful not to overprocess the pieces into a liquid..
  5. Bake the cauliflower at 375F in the oven for 15min or until the edges start turning brown. Move the cauliflower around with a spatula and toss back in the oven for a couple of minutes. We want the cauliflower to be baked evenly in all sides.
  6. In a large bowl mix the rice, lentils, cauliflower and red onion, along with some flour if you’re planning to make thicker patties. Add spices and mix together well.
  7. Use two spoons to scoop the mixture from the bowl and shape it into patties.
  8. Baking: preheat the oven to 400F, and bake patties on a parchment paper liner for 20 minutes, flipping once.
  9. Pan-fried (our preference): heat a frying pan to medium heat and lightly grease with coconut or olive oil. Add a scoop of the burger mixture, shape into a patty and fry for several minutes on each side until the patty is crispy and browned.
  10. Serve with burger toppings, a pita or bun and some homemade fries.
Nutrition Information
Calories: 249 Fat: 1.9g Carbohydrates: 45.1 Sugar: 1.3g Sodium: 262mg Fiber: 11.2g Protein: 12.6g

 

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Cauliflower Lentil Burger
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Hector is an Ironman triathlete, photographer and web designer who loves creating healthy meals and sharing his fitness and culinary adventures on social media. He’s also a bit of a cookie monster, and has a tendency to help Kim’s baking disappear (for quality assurance purposes, of course!).

Comments

  1. AvocadoPesto

    Absolutely looove these veggie burgers and just shared them on my blog in a post where I share my favorite foodie finds from around the web! ; ))

    Reply
    • ourfreshkitchen

      Thanks for sharing the love.

      Reply
  2. Melissa

    Are the nutritional facts correct? Are they 1495 calories?

    Reply
    • Hector

      No way it’s 1495 cals. Thanks for the heads up. It wasn’t taking into consideration the serving size.

      Reply
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