Cauliflower, Carrot and Chickpea Veggie Burgers

For years I’ve searched for a veggie burger recipe which is not dry and stodgy. One that’s nutritious, high in protein and not just fried breadcrumbs and potato. I wanted something substantial, that doesn’t sit in your stomach like a rock. This burger recipe uses cauliflower to keep the burger light and fluffy while the combination of carrot and chickpea gives some bight and substance as well as that nice nutrient hit.

Serves:
4
Serving size:
1 burger patty
Cooking Time:
Prep Time:
freezes well suitable for bulk cooking marinating or waiting required

Ingredients

  • 400g cauliflower
  • 450g carrot, grated
  • 1/2 red onion, peeled and chopped
  • 2 cloves garlic, peeled and roughly chopped
  • 400g (1 can) chickpeas, drained (or 240g cooked weight)
  • 2 tsps ground coriander
  • 1 tsp chilli flakes, (optional)
  • 1 lime, zest, (keep juice for later)
  • 2 tbsps coriander leaf, roughly chopped (plus extra for yoghurt)
  • 1 large egg, (or egg replacer)
  • 45g (2 scoops) pea protein powder
  • pinch salt
  • pepper, freshly ground, to taste, freshly ground, to taste
  • 1/2 lime, juice
  • 1 tbsp coriander leaf, finely chopped
  • 75g (4 tbsps) Greek yoghurt, (or vegan yoghurt)
  • oil, for cooking, for cooking
  • salad,
  • burger buns, (optional), (optional)

Instructions

Place the cauliflower in a food processor and pulse until it is the consistency of large breadcrumbs. Transfer to a microwave safe container (or saucepan) along with half the carrot. Cook for 6 minutes or until softened. Set aside.

Meanwhile, place the remaining carrot, onion, garlic, chickpeas, lime zest, chilli flakes and ground and fresh coriander in a food processor and blend until it forms a smooth paste. You may need to scrape the sides of the machine down a few times.

Stir in the pea protein and egg until evenly combined. Add in the cooked cauliflower and carrot and combine again. Taste and season as desired. You will need a fair amount of salt.

Divide the mixture into 4 portions and roll each into balls between your palms, flattening slightly. Place on a plate and cover with wrap. Chill for 20 minutes or more.

Preheat a heavy based pan or hot plate to a low to moderate heat. Lightly brush or spay with oil and cook the burgers for 5 minutes each side. Take care when flipping them.

Serve each burger with a dollop of yoghurt and salad with or without a bun.

Note: Nutrition below is for burger patty with yoghurt without the alternative options. Using chickpea flour and egg replacer will lower the protein content of these burger.

Nutrition

Cauliflower, Carrot and Chickpea Veggie Burgers

Serving size:
1 burger patty
Serving per recipe:
4
Average Quantity Per Serving
kCalories:
235
kJoules:
984
Protein:
26g
Total Carbohydrates:
31g
Net Carbs:
22g
    Fibre:
9g
Fat:
3g

Tips and Techniques

Note: Nutrition is for burger patty with yoghurt without the alternative options. Using chickpea flour and egg replacer will lower the protein content of these burger.