Recipe Buffalo Cauliflower Burger

May 02, 2022

Article by

Desiree Neilsen, Desiree RD

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 registered dietitian, author and host based in Vancouver, British Columbia. She runs a nutrition consulting practice with a focus on inflammation, digestion and plant-centred diets. Desiree is the author of a book on anti-inflammatory nutrition called Un-Junk Your Diet: How to shop, cook and eat to fight inflammation and feel better, forever and her new cookbook, Eat More Plants: 100 Anti-inflammatory Plant-centred Recipes for Vibrant Living is a #1 National Bestseller.

Recipe Details

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Ingredients

  • 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

For Serving

Instructions

  1. 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.
  2. 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.
  3. Divide mixture into six equal parts (about 1/2 cup each) and form into 1-inch thick patties.
  4. 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!

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