5 from 3 votes
Cauliflower Hummus Burgers with Mint Tzatziki
Veggie burgers made with cauliflower and chickpeas, topped with mint tzatziki.
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
Servings:
6
burgers
Calories:
305 kcal
Course:
Main Course
Cuisine:
American
Ingredients
Mint Tzatziki
- ½ cup Greek yogurt 0%
- ¼ cup cucumber diced and peeled
- 1 tsp garlic minced
- 1 tsp olive oil
- 1 tsp mint leaf minced, fresh
- 1 tsp lemon zest
Cauliflower Hummus Burgers
- 2 cups cauliflower steamed florets
- 1 ½ cups chickpeas or 1 (15 oz) can, cooked
- ¼ cup tahini
- 3 cloves garlic minced
- lemon juice juice from 1 lemon
- 1 tbsp olive oil
- black pepper to taste
- salt to taste
- 1 egg lightly beaten
- 6 hamburger rolls or pita halves
- baby spinach tomato and onion slices, and mint tzatziki for serving
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 burgers
Amount Per Serving
Calories 305
% 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.