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.
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:
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.
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.
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.
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.
Bake the cauliflower until the edges start turning brown.
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.
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).
Add your spices to the mix: salt, pepper, cumin.
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.
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.
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.
- 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)
- 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.
- Cook the lentils with 1 cup of water and 1 cup of vegetable broth.
- 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.
- Blend the cauliflower on the blender/food processor, being careful not to overprocess the pieces into a liquid..
- 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.
- 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.
- Use two spoons to scoop the mixture from the bowl and shape it into patties.
- Baking: preheat the oven to 400F, and bake patties on a parchment paper liner for 20 minutes, flipping once.
- 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.
- Serve with burger toppings, a pita or bun and some homemade fries.