CAULIFLOWER AND WHITE BEAN BURGER WITH TURMERIC
The Cauliflower and White Bean Burger With Turmeric is a light and nutritious vegan option that brings together fibre-rich legumes and cruciferous vegetables in one satisfying meal. This bean burger is made with creamy white beans and tender steamed cauliflower. This burger is held together with oat flour, which is enhanced with garlic powder and turmeric for flavour and colour. The result is a soft yet firm patty that’s easy to pan-fry and versatile enough for wraps, bowls or classic buns. This white bean burger is high in fibre and plant-based protein, which is ideal for anyone seeking a dairy-free, gluten-free and wholesome main dish. The mild spice and earthy tones complement a variety of condiments and toppings. The Cauliflower and White Bean Burger With Turmeric is quick to prepare and naturally low in fat, which is excellent for preparation, freezer-friendly and easily adaptable with your favourite herbs and vegetables.
RECIPE CATEGORY
Lunch, Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Pan-Fry, Steam, Prepared in Advance
OCCASION/HOLIDAY
Casual Dinner, Picnic, Spring, Summer, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Wheat / Gluten-Free, Healthy, Quick & Easy, High Fibre, Low Fat, Dairy-Free
DISH TYPE
Sandwich
INGREDIENTS
There are the following ingredients for Cauliflower And White Bean Burger With Turmeric:
- 38 grams | 1.34 ounces | ¼ cup steamed cauliflower, mashed
- 42 grams | 1.48 ounces | ¼ cup white beans
- 8 grams | 0.28 ounces | 1 tablespoon oat flour
- 2 grams | 0.05 ounces | ½ teaspoon garlic powder
- 1 gram | 0.02 ounces | ¼ teaspoon turmeric
- 6 grams | 0.21 ounces | 1 teaspoon fine sea salt
- 2 grams | 0.07 ounces | 1 teaspoon black pepper
- 15 millilitres | 0.51 fluid ounces | 1 tablespoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 118 kilocalories
- Fat: 1.7 grams
- Saturated Fat: 0.2 grams
- Carbohydrate: 21.9 grams
- Sugar: 2.0 grams
- Fibre: 4.4 grams
- Sodium: 1173 milligrams
- Protein: 4.8 grams
- Calcium: 33 milligrams
- Potassium: 240 milligrams
- Iron: 1.8 milligrams
PREPARATION
These steps are followed for the preparation of Cauliflower And White Bean Burger With Turmeric:
- Mash the Cauliflower And Beans: In a mixing bowl, mash the steamed cauliflower and white beans together until they are mostly smooth but have a bit of texture.
- Add Dry Ingredients: Stir in oat flour, garlic powder, turmeric, salt and pepper. Mix thoroughly until fully combined.
- Let The Mixture Rest: Allow the mixture to rest for 3 to 5 minutes so the flour absorbs moisture and helps bind the patty.
- Shape The Patty: Form the mixture into one firm patty using clean hands. If it’s too loose, add a bit more oat flour.
- Preheat The Pan: Heat olive oil in a non-stick pan over medium heat.
- Cook The Burger: Cook the patty for 3 to 4 minutes on each side until golden brown and crisp on the edges.
- Serve Warm: Serve Cauliflower And White Bean Burger With Turmeric immediately in a bun, lettuce wrap or over greens with your favourite sauces.
PREPARATION TIME
6 minutes
COOKING TIME
8 minutes
TIPS
Here are some helpful tips for Cauliflower And White Bean Burger With Turmeric:
- Steam Cauliflower Soft: Make sure the cauliflower is well-steamed and mashable before combining.
- Mash Thoroughly: The smoother the bean and cauliflower base, the better the patty will bind.
- Resting Time Is Essential: Oat flour needs a few minutes to soak up moisture, so don’t skip this step.
- Control Moisture: If the mixture is too wet, add more oat flour, but 1 teaspoon at a time.
- Use A Flat Spatula: This helps keep the patty intact when flipping.
VARIATIONS
- Add Herbs: Mix in parsley, dill or chives for added freshness.
- Spicy Option: Add a pinch of cayenne or red pepper flakes.
- Add Lemon: A splash of lemon juice or zest brightens the flavour.
- Include Vegetables: Grated courgette or carrot can be added for variety.
- Boost Protein: Add 1 teaspoon of hemp or chia seeds for more plant protein.
- Cheesy Note: Stir in 1 tablespoon nutritional yeast for savoury depth of Cauliflower And White Bean Burger With Turmeric.
PREPPING AND STORAGE
- Make Ahead: Mix and shape the patty a day ahead, cover and refrigerate.
- Refrigeration: Store cooked patties in an airtight container for up to 3 days.
- Freezing Instructions: Freeze uncooked patties on a tray, then store with parchment between layers in a container.
- Reheating: Reheat gently in a pan or oven. Avoid microwaving to retain the crispness.
