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Gluten-Free Indian Burger

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What makes this burger special?
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When I first came up with the idea for this Gluten-Free Indian Burger, I was visiting my family in Louisiana. We love Indian food, so I wanted to incorporate those flavors into a BurgerFit burger. When I think about vegetables used in Indian food, I think of peas and cauliflower.
The first time I tried crafting this recipe, I was really taking a gamble, because my older brother refuses to eat peas (or “circle beans” as he used to call them when he was a kid). While I was prepping the burgers, my brother hung out in the kitchen to talk to me. I was so stressed. How was I going to get the peas into the food processor without him seeing me?! I devised a plan: I would casually walk to the refrigerator with the food processor in my hand and, behind the refrigerator door, I would put the peas in the food processor.
By sheer luck, I made it all happen without him noticing anything! He ate and loved the burgers! When he asked what was in them, I just told him cauliflower and greens. Mission accomplished…and it is still a secret to this day!
Want to see how to make this burger? Watch episode 1 of Cooking with My Friends!

Why eat the Gluten-Free Indian Burger?

Sulforaphane is found in cruciferous vegetables such as cauliflower. These sulfur-containing compounds give cauliflower its slightly bitter bite but have also been studied for their antioxidant properties. Peas and cauliflower both add beneficial fiber to this burger. Dietary fiber is important for keeping the body regular and has the potential to lower the risk of developing certain diseases such as hypertension.

This recipe also follows many dietary lifestyles including gluten-freedairy-freewhole30paleo, and it has low WW points!

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This Gluten-Free Indian BurgerFit burger recipe is super easy to prepare and you’re going to have a blast making it!

Indian BurgerFit Burger
5 from 1 vote

Indian BurgerFit Burger

We love Indian food, so I wanted to incorporate those flavors into a BurgerFit burger. When I think about vegetables used in Indian food, I think of peas and cauliflower!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Main Course
Cuisine: American, Indian
Keyword: black-eyed peas, BurgerFit, cauliflower, Easy, healthy, Indian Burger, spring, Summer
Servings: 6 Burgers
Calories: 216kcal
Author: Alane Boyd


Measuring spoons
Food processor
Large bowl
Utensil for mixing


  • 1 lb ground meat
  • 1 cup cooked cauliflower You want the cauliflower to be a little soft. I go ahead and cook the entire head of cauliflower so I have some for a side dish.
  • 3/4 cup chopped peas The peas can be fresh, frozen, or canned. I go ahead and cook all the peas so I have some for a side dish.
  • 1 tsp paprika
  • 1 tbsp curry powder
  • 1 tsp salt
  • 1 tsp garlic


  • Rough chop the whole head of cauliflower, removing the leaves and stem. Add the cauliflower, ½ teaspoon salt, and ½ cup of water to a saucepan. Put heat on medium and bring to a simmer to cook the cauliflower, about 10 minutes. Reduce the heat if water is evaporating. You want the cauliflower soft but not mushy.
  • Once cauliflower is cooked, drain the water and put the cauliflower, peas, paprika, curry powder, and garlic in the food processor (or finely chop). Taste vegetable mixture and add more salt if desired. Let the mixture cool completely.
  • In a large bowl, add the ground meat and remaining teaspoon of salt. Gradually incorporate vegetable mixture into the ground meat. Add as much as you can while still being able to form your burgers as normal
    *If you end up adding too much vegetable mixture, don’t worry! Just form your burgers and cook in the oven for 20 minutes at 350 degrees.
  • Cook burgers on medium heat on the stove for 5 minutes each side or to your preference. Cooking times can vary.
  • Optional: Eat the rest of the cauliflower and peas as a side dish.


Serving: 1g | Calories: 216kcal | Carbohydrates: 4g | Protein: 14g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 53mg | Sodium: 445mg | Potassium: 323mg | Fiber: 1g | Sugar: 1g | Vitamin A: 340IU | Vitamin C: 15.4mg | Calcium: 27mg | Iron: 2.2mg
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BurgerFit Substitute

Already have cabbage on hand? Cabbage makes a great substitute for cauliflower in this recipe.

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Meet our Founder

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Alane Boyd

Host of Cooking with My Friends

Alane has kept her 40 lb weight loss off since 2013, and created BurgerFit and Cooking with My Friends as a way to get her family eating better. Her health journey started in 2012 after being diagnosed with high blood pressure and obesity. Frustrated and determined, Alane decided to make small, sustainable changes in her diet so that it would be maintainable for a lifetime. Now Alane maintains a healthy weight range and has incorporated quick and easy recipes that keep her picky family members eating better!

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Alane Boyd

Alane is the co-founder of BGBO Co, a business consulting company that helps business owners achieve their biggest goal and overcome their biggest obstacle. She is also the creator of BurgerFit and the host of Cooking with My Friends. Both were started to inspire people to eat healthier.


  • Geraldine Stargazer says:

    5 stars
    This is now my favorite Indian food next to chicken curry!!! Anyone who decides to make this Indian burger will instantly love it. The burst of flavors coming from the meat, the peas, the cauliflower and the curry mixed together will make you feel like it’s the best thing that ever happened to a burger. Congratulations Alane for coming up with such an amazing healthy recipe, you sure have a family that knows how to cook!

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