There’s just something about summer and burgers that go together like peanut butter and jelly. The key to a good veggie burger is one that is full of flavor, moist and doesn’t crumble in your hands.
This recipe for Moroccan-spiced quinoa cauliflower burgers hits all three requirements and more. Get the recipe below!
I love a good burger. But not for the reason you think I might. Burgers are a fantastic vehicle for all of my favorite toppings – especially ketchup. I have a secret love affair with this tomato-y condiment and have even been known to order fries JUST FOR THE KETCUP.
Add my other favorite toppings like avocado, caramelized onions and microgreens and you’ve got yourself the burger of your (well at least my) dreams.
Nutritious veggie burgers can be hard to come by when ordering out. Oftentimes, they are full of soy-containing ingredients, cheese to hold it together and too many beans and/or grains that make it dry and crumbly.
I think I’ve mastered the veggie burger with this recipe for Moroccan-spiced cauliflower quinoa burgers, although my sweet potato black bean burgers are a pretty close second.
Let’s take a look at the nutritious ingredients that make up these moist and delicious Moroccan-spiced cauliflower quinoa burgers:
- Cauliflower – part of the cruciferous family, cauliflower is a fantastic “filler” in this recipe because it is low in carbohydrates and packed with antioxidants
- Quinoa – one of the few sources of complete plant-based protein, quinoa is an excellent grain to add substance to the burger while keeping it on the lighter side
- Garbanzo Beans – full of fiber and protein, beans are a nutritious addition to these burgers to help keep you full and satisfied
- Walnuts – full of healthy fats, walnuts provide the “meaty” texture and flavor to these burgers
- Almond Meal – this is one of my favorite substitutes for bread crumbs to act as a binder to help hold the burgers together
- Tahini – my secret to a moist veggie burger that stays together 🙂
Have a meat eater on your hands?
One of my tips for transitioning to more plant-based foods is to ease into it. If you’re used to a juicy, meaty burger, these Moroccan-spiced cauliflower quinoa burgers probably won’t provide the same satisfaction even though they are insanely delicious.
Forgo the bun and serve a thinner beef burger patty on top of the cauliflower quinoa burger or sprinkle with a light dusting of cheese if you consume dairy.
For those of us who love and crave plant-based foods, these burgers are soon to be a part of your regular meal planning rotation. You can make them a day ahead and store in the refrigerator until ready to cook, or freeze them (before or after cooking) for up to a few months for a nutritious meal on-the-go!
This recipe for Moroccan-spiced quinoa cauliflower burgers hits all three requirements (and more) for a good veggie burger: it’s full of flavor, moist and doesn’t crumble in your hands. Try this vegan, gluten-free recipe at your next summer BBQ or grilling out with the family!
- 3 Tablespoons olive oil
- 1/2 medium onion, diced
- 2 garlic cloves, minced
- 2 cups cauliflower florets, finely chopped (about 1/2 head cauliflower)
- 1 cup garbanzo beans, rinsed and drained
- 1 cup cooked quinoa
- 1/3 cup walnuts, chopped
- 2 Tablespoons cumin
- 1 Tablespoon coriander
- 1 teaspoon salt
- freshly cracked black pepper
- 1/2 cup almond meal
- 2 flax eggs (for 1 flax egg, combine 1 Tablespoon ground flaxseed + 3 Tablespoons water)
- 1/4 cup tahini
- 1/4 cup fresh parsley, chopped
- 6 hamburger buns, lightly toasted
- Toppings of choice: hummus, lettuce, tomato, red onion, sprouts
- In sauté pan, warm the olive oil over medium heat. Sauté onion until translucent, about 4 minutes. Add the cauliflower and garlic, sauté until the cauliflower is tender, about 8 minutes. Add the garbanzo beans, quinoa, walnuts and spices; sauté until warmed through just a few minutes. Transfer the mixture to a food processor and pulse until crumbly (maintaining the texture of the ingredients).
- Transfer the mixture to a large mixing bowl and add the almond meal, flax eggs, tahini and parsley, mixing until all ingredients are well incorporated. Scoop the mixture with 1/2 cup measuring cup and shape into 6 even burger patties. Refrigerate for about 30 minutes to firm up.
- *When ready to cook, heat a grill pan over medium-high heat. Cook the burgers for 6-8 minutes per side.
- *To bake, preheat oven to 400 degrees. Line a baking sheet with parchment paper and bake in the oven for 15 minutes, flipping once.
- Serve with toasted buns and toppings of choice.
Keywords: burger, cauliflower, cauliflower burger, gluten free, grilling, vegan, veggie burger
Soak up the last bit of summer, kick back, relax and enjoy a Moroccan-spiced cauliflower quinoa burger on me. I’ll bring the ketchup.
Loving a good veggie burger and looking for more? Check out my recipe for these sweet potato black bean burgers!
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