Cauliflower & Sauerkraut Burger
So we have a little confession to get out of the way here – we love burgers. Who doesn’t? But the thrill it gives us to make a vegan burger that tastes good is something difficult to describe…. There will be a lot of burgers here. Okay? Great!
Tamzyn and I started 2017 determined to focus on self-love. It sounds cliché, but 2016 was a difficult year in which we both pushed ourselves too far for things that were not self-serving and nearly landed up with serious exhaustion. We’ve both struggled with IBS, food sensitivities and had that light bulb moment of “this is BS” and wanted to help ourselves from the inside out. As such, step one included trips to a nutritionist for us both.
One of the big lessons from these appointments was a reintroduction to every child’s favourite vegetable family: the cruciferous vegetables.
Also known as brassica vegetables, this family of nutritious vegetables includes broccoli, radishes, cabbage, Brussels sprouts, cauliflower and kale. These vegetables are packed with antioxidants, which may help lower the risk of various conditions such as cancer, coronary heart disease and inflammation. In terms of conventional nutrients (vitamins, minerals, proteins, carbs, and fats), there isn’t another vegetable group that is as high in vitamin A carotenoids, vitamin C, folic acid, and fibre as the cruciferous vegetables. As a group, the cruciferous vegetables are superstars in these conventional nutrient areas and are even more renowned for their phytonutrients.
But we won’t get into that. Suffice to say we were scrambling to find ways to squeeze more of them into our daily meals. There were a few morning smoothies which attempted to hide the taste of a cauliflower, even though it already contained kale. When that didn’t work (surprised?) we thought up plan B.
Introducing our first burger here, the Cauliflower & Sauerkraut Burger. By combining the tangy and super important probiotic sauerkraut with the nutrients from quinoa, cauliflower and turmeric, we created a patty which not only tastes incredible but has some serious stomach healing properties too!
Serves: 6-8 (depending on the size of your patties)
- 1 medium cauliflower head, cut into florets, rinsed and drained
- 1 onion, finely diced
- 2 garlic cloves, minced
- knob ginger, peeled and grated
- ½ cup quinoa, cooked (will make about 1 cup)
- 1 tsp coconut oil
- 1 tsp turmeric powder
- ½ tsp ground cumin
- 1 tsp sumac
- 2 tbsp nutritional yeast
- pink himalayan salt to taste
- black pepper to taste
- 1 tsp smoked paprika
- 1 flax egg (see notes)
- handful of fresh parsley leaves picked and stems discarded/composted
- Your favourite wholewheat/glutenfree/rye roll
- A simple guacamole (avocado, lemon juice, salt & pepper)
- SexyFood’s Beet & Ginger kraut (or make your own)
- Dried chilli flakes or fresh chilli if you like a bit of heat
- Heat the coconut oil in a cast iron skillet or nonstick frying pan over medium heat, add the onion, garlic, ginger and spices, mix to combine and cook until the onion becomes translucent, stirring frequently.
- Add the cauliflower florets, cook for ten minutes, stirring every now and then.
- Transfer into a food processor with your flax egg, salt and paprika, and pulse to obtain a sticky mixture (don’t over-process as you don’t want a mushy texture).
- Once combined, add nutritional yeast and cooked quinoa. Mix in well by hand to create some texture.
- Shape the burgers using your palms. Try to get them into equal shapes and sizes so they cook at similar speeds.
- Heat a little coconut oil into the skillet, add the burgers, cook on medium heat until golden on one side, then flip over and cook until golden. (You can also bake in the oven at 175°C/347°F for 20 mins).
- Assemble your burger and serve warm.
- Flax Egg:
For each egg, combine 1 tablespoon of ground flax seed (measure after grinding) with 3 tablespoons of water. Stir well, and place in the fridge to set for 15 minutes. After 15 minutes, the result should be a sticky egg-like substitute.
- It occurred to us that it might be easier to grate the cauliflower rather than cut it into florets. This could help the cauliflower absorb more of the flavours from the spices but would also make it a lot easier for you to stir once it’s in your pan. We haven’t tested this method yet though but will keep you up to date.
- These should store in the fridge for a few days. We haven’t tried it past three days, but google says you could push it to five. To do so, cook your patties first, then store in an airtight container and place in the fridge. To reheat, fry as in step one or pop into the oven at175°C/347°F until heated through.