This easy, baked and grillable Spicy Barbecue Cauliflower Chickpea Veggie Burgers is the best veggie burger recipe you can find. A healthy and Gluten-free vegetarian burger patty that’s great for a Friday night or weekday meal prep. Vegan option too!
Ingredients
1½cupsChickpeas, or Black Eyed Peas or White Beans, Canned (390g) or Cooked from dry (110g)
2cupsCauliflower, Chopped, 214g
1cupCarrot, Chopped, 128g
⅔smallOnion, about 80g
½tspOlive Oil
1½tspMinced Garlic, 1-2 cloves
1Tbsppaprika
1tspCumin
½ - ¾tspCayenne Pepper, reduce for less spicy
½tspBlack Pepper
½tspSalt
1cupInstant or Quick Oats, 90g
2Eggs
2TbspBarbecue Sauce
Instructions
Prep:
Preheat oven to 350°F and line a baking sheet with parchment paper.
Drain peas/chickpeas/beans until dry.
One at a time, pulse cauliflower and carrot in a food processor and until ground into large “rice” grains (or use a large-hole grater).
Chop onion using food processor or knife.
Make burgers:
Heat oil in a nonstick skillet over medium and fry onion and garlic until fragrant, 2 minutes.
Add cauliflower and carrot and cook about 3-4 minutes until tender and cooked. Add paprika, cumin, cayenne pepper, salt and pepper and cook for 30 seconds.
Transfer to large bowl and set aside to cool. Place in freezer to speed up process.
Pulse peas/beans and oats in food processor to form rough textured mixture.
In a small bowl, whisk eggs.
Add pea/bean-oat mixture, eggs and barbecue sauce to cooled vegetables and mix.
Let rest for 5-10 minutes so that the mixture gets thick.
Divide the mixture into 8 parts.
Shape burgers: Line a 1-cup measuring cup with plastic wrap, add a portion of the burger mix and press down to pack. Lift out of cup with lining edge, and flip onto baking sheet. Flatten down slightly
OR
Use slightly wet/greased hands and shape into ¾” thick patties.
You should have 8 patties.
Cook:
Bake for 25-30 minutes until light brown and crisp (or use air fryer for 20 minutes). Allow to cool before removing from pan, or they will be soft.
OR
Heat a skillet or grill over medium, grease well with olive oil or spray and cook burgers for 4-5 minutes each side (8-12 minutes total).
Notes
Make sure beans are completely dried or the burgers wont hold. Lightly oil your hands when shaping patties if using hands and they are too dry.
To replace eggs, use 2 flax eggs(2 Tbsp Flaxseed Meal + 5 Tbsp Water let rest 5 minutes)
To replace instant oats:
Use bread crumbs
Use rolled oats and pulse in the food processor a few times so they tear up (don’t let them turn into flour).
Let the mixture rest for about 10 minutes before shaping them so that the oats absorb as much moisture as possible. This is required or the mix will be too runny to hold.