Cauliflower Hummus Burgers with Mint Tzatziki
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
35 mins
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Servings
6 burgers
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Calories
305 kcal
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Course
Main Course
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Cuisine
American
Cauliflower Hummus Burgers with Mint Tzatziki
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Veggie burgers made with cauliflower and chickpeas, topped with mint tzatziki.
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Ingredients
Mint Tzatziki
- ½ cup 0% Greek yogurt
- ¼ cup cucumber diced and peeled
- 1 tsp garlic minced
- 1 tsp olive oil
- 1 tsp fresh mint leaves minced
- 1 tsp lemon zest
Cauliflower Hummus Burgers
- 2 cups steamed cauliflower florets
- 1 ½ cups cooked chickpeas or 1 (15 oz) can
- ¼ cup Tahini
- 3 cloves garlic minced
- Juice from 1 lemon
- 1 tbsp olive oil
- salt + pepper to taste
- 1 egg lightly beaten
- 6 hamburger rolls or pita halves
- baby spinach tomato and onion slices, and mint tzatziki for serving
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Instructions
Mint Tzatziki
- Combine yogurt, cucumber, garlic, and olive oil in the smallest bowl of your food processor. Process until completely smooth. Stir in mint leaves and lemon zest.
Cauliflower Hummus Burgers
- Preheat oven to 350°F. Line a baking sheet with parchment paper or spray with olive oil mister or cooking spray.
- Use a potato masher or fork to smash together cauliflower and chickpeas in a medium bowl. Don't mash them until they're mush—you want the burger to have a little bit of texture. Stir in the tahini, garlic, lemon juice, and olive oil, then add salt and pepper to taste. Fold in the beaten egg.
- This mixture is a little bit wet, so you won't be able to form patties with your hands. Instead, divide it into 6 mounds on the baking sheet, then use your hands to pat the rounds into burgers.
- Bake for 15 minutes, then use a spatula to carefully flip burgers (if they fall apart, press them back together) and bake for 5 minutes more, until lightly browned. Serve on rolls or in pitas and top with spinach leaves, tomato and onion slices, and mint tzatziki.
Nutrition Information
Show Details
Calories
305kcal
(15%)
Carbohydrates
38g
(13%)
Protein
13g
(26%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
4g
Monounsaturated Fat
5g
Trans Fat
1g
Cholesterol
28mg
(9%)
Sodium
248mg
(10%)
Potassium
369mg
(11%)
Fiber
5g
(20%)
Sugar
6g
(12%)
Vitamin A
64IU
(1%)
Vitamin C
19mg
(21%)
Calcium
143mg
(14%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6burgers
Amount Per Serving
Calories 305 kcal
% Daily Value*
| Calories | 305kcal | 15% |
| Carbohydrates | 38g | 13% |
| Protein | 13g | 26% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Cholesterol | 28mg | 9% |
| Sodium | 248mg | 10% |
| Potassium | 369mg | 8% |
| Fiber | 5g | 20% |
| Sugar | 6g | 12% |
| Vitamin A | 64IU | 1% |
| Vitamin C | 19mg | 21% |
| Calcium | 143mg | 14% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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