Cauliflower-Pumpkin Burgers
Course: Main DishesCuisine: Mediterranean, VegetarianDifficulty: Medium4
servings30
minutes40
minutesThis recipe suits us, girls, because it contains soy and flax seeds, providing us with a very high content of isoflavones. Cauliflower belongs to the cruciferous group. Cruciferous vegetables are packed with vitamins, which are especially important during menopause. This includes folic acid, vitamins C, E, K, minerals, dietary fibers and valuable secondary plant substances. The pumpkin stands out for its vitamins A, C, B6, its minerals manganese and copper and for the fiber, it contains.
Tip: You need a food processor for the elaboration of this recipe.
Ingredients
7 oz (200g) fresh or frozen cauliflower florets
7 oz (200g) fresh or frozen chopped pumpkin
1 celery stalk, chopped
3.5 oz (100g) chickpea flour
7 oz (200g) breadcrumbs
2.5 oz (70g) fine-textured soy
2 tbsp chopped fresh, frozen, or dried parsley
2 cloves garlic, minced
2 eggs
2 oz (50g) toasted sunflower seeds
1 oz (30g) ground flax seeds
1 oz (30g) toasted sesame
2 fl oz (50g) extra virgin olive oil
Oil for frying
1 tsp salt
1 tsp black pepper
1 tsp curry powder
1.3 cups (300ml) warm water
Directions
- First, we must soak the textured soy in a little warm water for 20 minutes.
- Toast your sunflower seeds and your sesame seeds without fat in a non-sticky frying pan.
- Mix all dry ingredients (chickpea flour, breadcrumbs, salt, pepper, curry powder, sunflower seeds, ground flax and sesame) in a large bowl.
- Now put all the fresh ingredients (cauliflower florets, celery stalk, pumpkin cubes, parsley, and crushed garlic) in the food processor and chop them down to a small size. Add the water, oil, and mix again for a moment. Add the two eggs and blend them in.
- Remove water from textured soy and blend the textured soy with your fresh ingredients-mix.
- Now add the liquid dough to the dry ingredients while constantly stirring.
- Let the dough rest for 5 minutes to thicken.
- Shape the burgers. Fry in hot oil until they are nicely browned on both sides and put them on a plate with kitchen paper to remove some of the oil.
- These burgers go very well with a mixed salad.
Notes
- TEXTURIZED SOY: Aside from their isoflavone content, soy foods are rich in nutrients including B vitamins, fiber, potassium, magnesium, and high-quality protein. Unlike some plant proteins, soy protein is considered a complete protein, containing all nine essential amino acids that the body cannot make and which must be obtained from your diet.
- FLAXSEEDS are highly beneficial during menopause. They contain Omega 6 AND Omega 3 fats. Omega 6 fats help prevent blood cloths, reduce inflammation and pain in the joints. Omega 3 oils can help to lower our blood pressure, reduce the risk of heart disease, increase immune functions and much more. They are also rich in lignans, a type of phytoestrogens. The regular consumption of lignans has been associated with lower risk of breast cancer, ovaries, uterus, prostate and colon. Linseeds also stimulate our bowels and alleviate constipation. If you want to know more about this superfood, please have a look at my blog section.
