Name: Cauliflower and chickpea burgers
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Yield: 2
Ingredients: 1/3 small cauliflower (approximate weight 120g or 4½ oz); 1 small onion peeled and sliced; 2 cloves garlic peeled and chopped; 1 tsp cumin seeds; ½ tsp chilli flakes (optional); 2 tsp rapeseed oil; 1 medium egg; 215g (7.5oz) can (110g drained weight) chickpeas drained; 30g (1oz) wholemeal breadcrumbs; 1 tomato sliced; 1 little gem lettuce; 50g (2oz) cucumber sliced; ½ small red onion sliced

Meal type: Main meal

Serves: 2

Preparation time: 30 minutes

Cooking time: 30 minutes

Preheat the oven to 200ºC/180ºC fan/gas mark 6. Chop the cauliflower into florets and toss with the onion, garlic, cumin and 1 tsp of rapeseed oil. Place on a non-stick baking tray and roast for 20 minutes.
Cool for 10 minutes then tip into a food processor with the drained chickpeas, egg and breadcrumbs. Blitz until combined, then shape into two burgers.
Heat the remaining oil in a pan and cook the burgers for five minutes on each side over low to medium heat (on a barbecue, use a grill basket as they are quite fragile). (If freezing, let them cool then wrap individually and freeze for up to three months. Defrost in the fridge overnight and heat over a low heat in a non-stick pan that’s been wiped with some rapeseed oil.)
Add tomato slices, little gem leaves, cucumber and red onion slices with your cooked burger.
Serve with a salad of leaves, diced or chopped cucumber and shredded spring onions.

This recipe does not include bread rolls to make it healthier. If you do want bread rolls, use wholemeal.

Energy 1014kJ 242kcal 12%

Carbs 29.7g -

Fibre 6.2g 37%

Fat 7.7g Low 11%

Saturates 1.1g Low 6%

Sugar 7.3g Low 8%

Salt 0.27g Low 5%

% = an adult's reference intake

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Ingredients

1/3 small cauliflower (approximate weight 120g or 4½ oz)

1 small onion, peeled and sliced

2 cloves garlic, peeled and chopped

1 tsp cumin seeds

½ tsp chilli flakes (optional)

2 tsp rapeseed oil

1 medium egg

215g (7.5oz) can (110g drained weight) chickpeas, drained

30g (1oz) wholemeal breadcrumbs

1 tomato, sliced

1 little gem lettuce

50g (2oz) cucumber, sliced

½ small red onion, sliced

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