Buffalo Cauliflower Burger
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.
Makes 6 burgers
- 2-398ml cans no-salt-added white beans, rinsed and drained (or 3 cups cooked navy beans, butter beans or cannellini)
- 2 cups bite-sized pieces cauliflower (about half small head)
- 1/2 cup breadcrumbs
- 1/4 cup packed chopped parsley
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 + ¼ cup for brushing
- Silver Hills Bakery Sprouted Grain Hamburger Buns
- Avocado Ranch Dressing
- Shaved Celery
- Your fave plant-based mozzarella or blue cheeze
- Mayo or Dijon are delicious too
In a large nonstick skillet, heat 1 tbsp avocado oil over medium-high heat. Cook cauliflower until cauliflower is a bit browned – about 4-5 min. Turn off heat and add garlic and let gently cook for 1-2 more min, 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 tbsp 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 tbsp 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!
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.