One thing we all need help with I think, is knowing how to create quick and healthy meals during the mid week. You know the drill, you race home from work, absolutely starving, throw your bags at the door and dash straight to the cupboard to grab anything in sight that will sort out those blood sugars. Not the optimal recipe for then popping on your pinnie and cooking a nice healthy meal for yourself and your family. So I’m always on the lookout for new healthy recipes I can create that are quick, simple, full of plant-based goodness, and most importantly delicious.
These cauliflower fritters fit the bill perfectly. I’ve been making various versions of these for a few years now, however was waiting to share them with you until I had nailed the perfect spice blend, that would really elevate them to something truly spectacular.
This fabulous recipe combines cauliflower and chickpeas to create a deliciously light and fluffy fritter. Meanwhile the spice blend takes them next level in terms of flavour complexity. Don’t fret if you don’t have all these spices in your cupboard – just use whatever you have! This particular combo of spices is my favourite, and once you’ve got everything stocked up it’s super quick to throw them all in. If however you only have cumin, turmeric or coriander, that will still be great too.
Cauliflower is a fabulous wee vegetable to include in your diet. It’s a member of the cruciferous Brassicaceae family, and a close cousin to broccoli, cabbage, kale and brussels sprouts. The cruciferous family have been associated with lower cancer rates, particularly of the breast, lung, colon, stomach, rectum, prostate and bladder. Compounds within the humble cauli have been shown to neutralise carcinogens, preventing them from attacking healthy cells. As well as being anti-carcinogenic, it also has antioxidant and anti-inflammatory properties. Plus it has a wonderful texture when cooked which means you can combine it with wholegrain pasta, potatoes (skin on) or brown rice to enhance the nutrients and vitamin content of a meal.
Chickpeas meanwhile are a great source of plant-based protein, iron, calcium, potassium, and B vitamins. They also contain healthy fats and low GI complex carbohydrates, which will help you regulate your metabolism and feel satiated while keeping your blood sugar stable for optimal energy. You can buy them in cans, but I highly recommend trying cooking your own. Once you’ve done it once you’ll realise how it easy it is. Importantly though, they taste 100 times better, contain more nutrients, are a lot cheaper, and kinder to our environment without all the can-age. I’ve included a quick how to cook them at the bottom of this post. In this recipe however we’re using chickpea flour, which is pre-ground and has a wonderful binding effect so you don’t need to use eggs to hold the fritters together. It also makes the fritters super light and fluffy.
As with all my recipes, I love a good substitution. So here are a few ideas to make these fritters work with whatever you currently have lurking in your fridge and pantry:
- Cauliflower – swap for zucchini, carrot, or even onion
- Coriander – switch for fresh parsley, basil, or try an Italian vibe with oregano / thyme / rosemary
- Spices– pick any combo of cumin, turmeric, coriander and chilli, or go Eastern with some curry powder or garam masala
- Toppings – think of combining something creamy + tangy + crunchy. Ie the avocado, tamarillo relish and toasted sesame seeds I’ve used here (absolutely delicious). Or go for a dollop of thick cashew aioli , relish and pumpkin seeds. Or simply top them with a big spoonful of pesto.
Leftovers (if there are any) store wonderfully in the fridge for lunch the next day. In fact, I advise making a double batch to make sure there are leftovers.
Feel free to show us your fabulous fritters over on Instagram – make sure you tag #begoodorganics and @begoodorganics, #Thermieliving and @Thermieliving so we can see your fabulous creations!
All of the highlighted items below can be ordered directly from our online store. www.begoodorganics.com Always use certified organic, local and fairly traded ingredients wherever possible
1/2 large cauliflower (or 1 small)
handful fresh coriander
2 cloves garlic, crushed
2 tsp baking powder
1 Tbsp coconut oil
1 tsp ground coriander
1 tsp cumin
1 tsp turmeric
1/4 tsp cinnamon (optional)
1/4 tsp ground ginger (optional)
pinch of chilli flakes / cayenne pepper (optional)
Extra coriander / parsley to serve
c = 250ml cup, tbsp = 15ml tablespoon, tsp = 5ml teaspoon
- If you like to make your own besan flour. Mill dry chickpeas for 1 min / speed 10 – set aside.
- Place garlic in TM bowl and chop 3 sec / speed 5.
- Add cauliflower and fresh coriander and chop 4 sec / speed 5 until they’re finely chopped (but not pureed to a mush).
- Add the chickpea flour, baking powder, salt, spices and water.
- Blend 20 sec / speed 3 to combine (making sure there are no lumps of flour left).
- Heat the coconut oil in a pan to medium heat, then fry 1/4 cup
- scoops of the mixture (~4 at a time, 3 minutes each side) until bubbles appear and they start to look dry on top, then flip and cook the other side until golden.
- Place in a 50°C oven (or on the pilot light) to keep them warm while you’re cooking the remaining batch.
Serve topped with sliced avocado, tamarillo relish, toasted sesame seeds and a squeeze of lemon. Or choose your own favourite topping combo!