This Spiced Cauliflower Burger tastes like heaven. I made them last week for our traditional healthy fast-food weekend dinner and were a total success.
I hardly can believe, cauliflower was one of the vegetables that I most hated in my younger years. It wasn’t until a couple of years ago that I started to give it a oportunity. I played with it a lot, what could be the best way to cook it? I’ve made cauli-balls , cauliflower pate, cauliflower couscous, cauliflower bechamel, cauliflower stir fried, I’m made flatbreads with it and even try it in smoothies. And the truth is that I’m using it more and more every time because I love it!!! You just need to forget the over boiled cauliflower you use to eat when kid and find a way to cook it you like it, in most of the dishes I mentioned before it doesn’t even taste or smell cauliflower!
Cauliflower belongs to the cruciferous family, like kale, cabbage, sprouts. It’s a good source of the cancer-fighting agents known as glucosinolates. It is also loaded with vitamin B6, C, K, fibre, folate and potassium. It support digestion and boost your immune system and it works as an anti-inflammatory.
Why Cauliflower makes you fart? And how to avoid it!
You may be afraid of it because it makes you bloated and gassy. This happens because we are not able to break down raffinose, a complex sugar found in cruciferous. So it ends fermenting by bacteria in our lower intestine and produces methane, carbon methane, carbon dioxide and hydrogen, leading to flatulence. Which are actually quiet smelly.
To reduce this or simply don’t suffer from it:
- Cook your cauliflower ‘al dente’, not raw neither over cooked.
- Chew well your vegetables, at least 20 times per bite.
- Puree those cruciferous. Pureeing increases contact with your digestive enzymes as the food travels through your GI tract, increasing its absorbility. As a result, there’s less residue arriving to the colon to feed your gut bacteria – and less opportunity for flatulence.
- Enjoy an herbal tea after your meal. Fennel, cumin, cinnamon, peppermint or ginger tea are best to reduce the gas and the symptoms of an upset stomach.
Once you know these tricks and you discover your way for cooking cauliflower, you will see it with different eyes, believe me!
Today’s burger is a vegetarian one loaded with eggs, almonds, quinoa and of course cauliflower. The special part is all those spices that blend perfectly together. The result is a truly and seriously delicious burger. They have a great texture and an awesome smoky flavor that will satisfy your meat cravings.
Are you ready to give it a chance? If so, please, remember to tag #healthyforkful on Instagram or leave a comment below and share your thought about it.
This Spiced Cauliflower Burger is tasty, filling and delicious. It would satisfy to the king of the meaters!
- 1 head cauliflower cut in florets
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon cayenne
- 1/4 teaspoon ground cinnamon
- 2 tablespoons extra virgin olive oil
- 200 grams quinoa cooked
- 100 grams ground almonds
- 100 grams parmesan cheese grated
- 2-3 happy eggs
- salt & pepper
- green sauce
- bread buns sourdough if possible
Preheat the oven to 200ºC. Line a baking tray with partchment paper.
Place the cauliflower florets on the baking sheet, drizzle with olive oil and sprinkle with spices. Roast for 20 minutes, until soft. Let cool.
Transfer to a food processor and blend to form small pieces, couscous size. Be careful to don't puree it.
in a big bowl, mix cauliflower, cooked quinoa, ground almonds, parmesan, 2 eggs, salt and pepper. Combine well. If you see the mixture is too dry and doesn't hold together add another egg.
Form 8 burgers and let them rest for 10 minutes.
In a nonstick pan, add a bit of oil and heat over medium heat. When hot, add the burgers and cook each side until golden brown before flipping. Flip them carefully to avoid breaking.
Arrange the burgers with mayo, green sauce, bread buns and enjoy them with crispy oven spiced potato wedges
Delicious and healthy baked oven spiced potatoes
- 3 potatoes cut into wedges
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 1 teaspoon paprika
Preheat the oven to 180ºC. Line a baking tray with parchment paper.
Place potato wedges on the tray, drizzle with olive oil and sprinkle with oregano and paprika. Roast for 30 minutes, until golden and soft.