Cauliflower Burgers with Beetroot Sauce and Flatbread Buns

Cauliflower Burgers With Beetroot Sauce And Flatbread Buns

RECIPE BY NATASAHA CORRETT

A wonderful recipe from our foodie ambassador Taimar Birthistle-Cooke. Check out her page for more recipes.

 

“These cauliflower burgers are really quick to make and will keep in the fridge cooked or raw for a few days, they are really easy to reheat for lunch. The burgers are much softer than regular burgers so the flatbreads are the perfect combination, as well as being a light alternative to bread buns. The beetroot dip adds moisture and flavour to the burger along with a great colour!”

 

Please note that all ambassador recipes have not been tested by an Honestly Healthy chef. 

Serves6
Cooks In45 Minutes
DifficultyModerate

Ingredients
MetricCupsCupsMetric

CAULIFLOWER BURGERS

500g raw cauliflower (roughly one whole head)

1 red onion finely diced

1 tbsp of chopped parsley

1 tsp ground cumin

1 tsp ground coriander

1 tsp salt

3 eggs lightly beaten

180g sheeps feta cheese 

30g buckwheat flakes

30g sesame seeds

1 tbsp of coconut oil

 

FLATBREAD BUNS

150g kamut / buckwheat flour (substitute with oat flour if not available)

1 1/2 tsp baking powder (Doves Farm gluten free)

1 tsp salt

100g greek goats yoghurt

1 tbsp cold water

1 tbsp coconut oil

 

BEETROOT SAUCE

300g cooked beetroot

1 tbsp tahini paste

1 tsp salt

zest and juice of 1 large lemon

1 tsp agave syrup

Method

Pre-heat your oven to 180 degrees. 

To make your burgers, wash and roughly chop your cauliflower, discarding the woody stalk. Place the clauiflower florets in a food processor, you may need to do this in two batches if you cannot fit all of it in the processor bowl at once. 

Turn on the processor and blend until the cauliflower is completely chopped into rice sized pieces. Do not over blend or your cauliflower will start to turn into a paste!

Place the cauliflower rice in a mixing bowl with the chopped parsley, salt and buckwheat flakes. 

Next, heat a frying pan on medium heat, melt your coconut oil in the pan. Add your chopped onion and cook gently to soften for 5 minutes. Add the ground coriander and cumin and cook for a further 2 minutes until fragrant. 

Remove from the heat, and add the onions to the bowl with cauliflower and mix well. Make a well in the centre of the mixture and add your eggs. 

Use a spoon to mix the eggs into the dry ingredients. Crumble in the feta cheese and continue to mix this time with your hands to make sure everything is thoroughly combined. 

Take a palm full of the mixture and roll into a ball, gently flatten the ball by pressing your palm on one side. Place on a plate while you roll the rest of the burgers. 

Tip your sesame seeds onto a separate plate, and one by one press each side of the burgers into the seeds so they are coated. 

Place the burgers in the fridge while you make the flatbreads.

For the flatbread buns, place all the ingredients in a bowl and mix well with your hands. The mixture is very sticky so it is much easier to use your hands rather than a spoon to combine the ingredients.

The mixture should all come togetherl. Take a golf ball sized amount of the mixture and roll into a small ball. 

Make sure your work surface is clean and sprinkle the surface with more of your kamut / buckwheat flour to avoid sticking. 

Also sprinkle flour on your rolling pin. Roll each ball of mixture until it is as thin as possible, without breaking. 

The next step is not compulsory, you can use the flatbreads in the shape they are, however I cut each bread into circles using a cookie cutter a little bigger than the burger size. 

Now remove your burgers from the fridge and place on a baking tray covered in baking paper to avoid sticking, put in the oven for 20 minutes. 

While the burgers are cooking, finish making your flatbread buns. Heat a frying pan on medium heat, and add a teaspoon of coconut oil. When hot place your flatbreads in the pan, making sure the flatbreads are completely touching the pan. To do this cook them in batches of 2 or three depending on your pan size. After 3 minutes flip the flatbreads. The baking powder makes them puff up slightly, so do not press them down onto the pan. 

Keep flipping the breads every 2 or 3 minutes until they are golden brown on each side, roughly 6-8 minutes. Before frying each batch of flatbreads add another teaspoon of coconut oil to the pan.

Next make your sauce. Simply chop the beetroot into smaller pieces (I use the shop bought cooked beetroot here). Add all the ingredients to a blender or food processor and blend on high speed until the mixture is completely smooth. Taste and adjust the seasoning as you prefer. 

After 20 minutes in the oven, remove the burgers. 

Heat the frying pan again with a tsp of coconut oil and fry the burgers on each side for 3 minutes, just to make the outsides crispy. Again do this in batches and do not put too many burgers in the pan at once or it becomes difficult to flip them. 

Now the fun part, assemble the burgers with a flatbread on the base, then some greenery (kale, spinach or lettuce), a burger, a big dollop of beetroot sauce and top with another flatbread!

Healthy delicious burgers that will impress your friends as a simple weekday meal!