Veggie Burger with Cauliflower
Wholesome, fiber-rich, and protein-packed, these cauliflower veggie burgers are easy to make and perfect for everyday meals. Optional tahini-maple sauce adds a creamy, subtly sweet flavor. Fry or bake for a quick, satisfying dish that works for meal prep, weeknight dinners, or a healthy burger night.
Equipment
- 1 Baking sheet
- 1 Blender or food processor
- 1 Small Mixing Bowl
- 1 spoon or spatula
Ingredients
For the Burgers:
- 1 head cauliflower cut into florets and roasted
- 1/2 cup 100 g uncooked lentils or 1 can (400 g) cooked lentils
- 1 cup 100 g gluten-free bread crumbs
- 1 tbsp tahini optional
- 1 tsp curry powder optional
- Salt and pepper to taste
For the Tahini Sauce:
- 3 tbsp maple syrup
- 1/4 cup 60 ml water
- 2 tbsp tahini paste
Instructions
- Prepare the Lentils (if using uncooked): If you’re starting with uncooked lentils, rinse 1/2 cup (100 g) thoroughly under cold water to remove any debris. Add them to a small saucepan with double the amount of water. Bring to a gentle boil over medium-high heat, then reduce to a simmer. Cook uncovered for about 15–20 minutes or until the lentils are tender but still hold their shape. Drain any excess water and allow the lentils to cool completely. Using pre-cooked or canned lentils works too—just drain and rinse them.
- Roast the Cauliflower: Preheat your oven to 390°F (200°C). Wash the cauliflower thoroughly, removing any dirt or tough leaves. Cut the head into medium-sized florets to ensure even cooking. Spread the florets on a baking sheet in a single layer so they roast evenly. Roast for approximately 20 minutes, checking halfway through and flipping if necessary, until the edges are lightly golden and tender. Remove from the oven and let them cool completely before using.
- Prepare the Tahini Sauce (Optional): While the cauliflower cools, prepare the tahini sauce. In a small mixing bowl, combine 2 tablespoons of tahini paste, 3 tablespoons of maple syrup, and 1/4 cup (60 ml) of water. Whisk the ingredients together until smooth and creamy, adjusting the consistency with a little more water if needed. The sauce should be pourable but still thick enough to coat a spoon. Set aside for serving with the burgers.
- Combine the Burger Ingredients: Once the cauliflower has cooled, transfer it to a blender or food processor. Add the cooked or canned lentils, 1 cup (100 g) of bread crumbs, 1 tablespoon of tahini (if using), 1 teaspoon of curry powder (optional), and salt and pepper to taste. Pulse or blend the mixture until it forms a coarse, chunky texture—smooth enough to hold together but with some bite for a satisfying texture.
- Form the Patties: Transfer the mixture to a clean mixing bowl. Using your hands or a large spoon, divide the mixture into four equal portions. Shape each portion into a round patty about 1/2–3/4 inch thick. Press gently to compact the mixture so the patties don’t fall apart during cooking. If the mixture feels too loose, add an extra tablespoon of bread crumbs to help bind it.
- Cook the Burgers – Pan-Frying Option: Heat a non-stick skillet or frying pan over medium heat and lightly grease with olive oil or your preferred cooking oil. Once hot, place the patties in the pan, leaving space between each one. Cook for 4–5 minutes on each side or until golden brown and slightly crisp on the outside. Avoid flipping too often, as this can cause them to break apart. Once cooked, transfer the patties to a plate lined with paper towels to remove excess oil.
- Cook the Burgers – Baking Option: If you prefer to bake the burgers, preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and place the patties on it. Lightly brush or spray the tops with oil for a golden finish. Bake for 15–20 minutes, flipping halfway through, until the patties are firm and lightly browned. Baking is a low-fat alternative that still gives a satisfying texture.
- Serve and Garnish: Serve the cauliflower veggie burgers warm. You can enjoy them on a bun with fresh greens, tomato, and avocado, or simply as a hearty burger patty alongside a salad. Drizzle the tahini-maple sauce over the top or serve it on the side for dipping. These burgers also make great meal-prep options as they store well in the fridge for 2–3 days or freeze beautifully for longer storage.
- Storage and Tips: To store, place cooled patties in an airtight container and refrigerate for up to 3 days. For freezing, wrap each patty individually in parchment paper and place in a freezer-safe bag for up to 2 months. When reheating, bake or pan-fry to restore crispiness. For added flavor, try mixing in finely chopped herbs, spices, or roasted garlic into the batter before shaping the patties.
Notes
- For a firmer texture, allow the roasted cauliflower to cool completely before blending.
- Bread crumbs can be gluten-free or regular, depending on dietary preference.
- Lentils provide protein and binding; canned lentils are a convenient shortcut.
- Adjust seasoning to taste; curry powder adds warmth but is optional.
- The tahini-maple sauce is optional but adds a creamy, subtly sweet flavor that pairs beautifully with the savory patties.
- Patties can be pan-fried for crispiness or baked for a healthier version.
- These burgers are meal-prep friendly and can be frozen individually for future use.