Recipe Buffalo Cauliflower Burger
May 02, 2022
Everyone’s favourite Buffalo Cauliflower Wings transformed them into a protein-rich burger that is weeknight-doable. They have a decadently soft and squishy texture and are so flavourful. Bonus: if you skip the hot sauce baste, they are even friendly for the little ones. I’ve added protein and fibre-packed white beans to create a buffalo cauliflower burger that is nutrient-dense, flavourful and SO easy to make.
Desiree Nielsen is a plant-based registered dietitian, host of The Allsorts Podcast and author of 2 bestselling plant-based cookbooks, Eat More Plants and Good for Your Gut. She lives in East Vancouver with her husband, two kids and an often-neglected vegetable garden.
- 2 cans (398 ml / 14 fl oz) no-salt-added white beans rinsed and drained (or 3 cups cooked navy beans, butter beans or cannellini)
- 2 cups cauliflower (about half small head), cut into bite-sized pieces
- ½ cup breadcrumbs
- ¼ cup parsley chopped (packed)
- 3 cloves garlic chopped
- 2 Tbsp avocado oil divided, plus more for frying
- 2 Tbsp ground flax (or 1 Tbsp psyllium husk)
- 1 Tbsp nutritional yeast
- 2 tsp onion powder
- 1 tsp salt
- ½ tsp ground cumin
- 2 Tbsp Franks Red Hot sauce + ¼ cup for brushing
- 6 Silver Hills Sprouted Bakery Organic Sesame Hamburger Buns
- avocado ranch dressing
- celery (shaved)
- Your fave plant-based mozzarella or blue cheeze
- vegan mayo or dijon mustard are delicious, too
- In a large nonstick skillet, heat 1 tablespoon avocado oil over medium-high heat. Cook cauliflower until cauliflower is a bit browned – about 4 – 5 minutes. Turn off heat and add garlic and let gently cook for 1 – 2 more minutes, stirring constantly, until garlic turns golden. Season with salt and pepper and remove from heat.
- Place beans and cauliflower in a food processor and pulse a couple of times to break them up. Then add breadcrumbs, parsley, flax, remaining tablespoon oil, nutritional yeast, salt, cumin and onion powder and pulse a few more times until about 75% blended to preserve some texture. If it looks too dry, add 1 – 2 tablespoons water and stir it in by hand. Mixture should be a thick paste.
- Divide mixture into six equal parts (about 1/2 cup each) and form into 1-inch thick patties.
- Add another drizzle of oil into the same skillet and heat on medium. Add patties and cook until they form a golden crust on each side, about 4 – 5 minutes. Carefully flip and brush each cooked side with more hot sauce – they’re soft! Serve with your favourite burger fixings. Delicious with my avocado ranch dressing and shaved celery for the full Buffalo experience!