by Buffy Ellen 0 Comments

 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.

Spiced Cauliflower Fritters

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.

Spiced Cauliflower Fritters

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.

Spiced Cauliflower Fritters

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 (try my recipe here), relish and pumpkin seeds. Or simply top them with a big spoonful of pesto (recipe here).

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 me your fabulous fritters over on Instagram - make sure you tag #begoodorganics and @begoodorganics so I can come see your fabulous creations!

x Buffy-Ellen

Spiced Cauliflower Fritters

Spiced Cauliflower Fritters

VeganVegetarianDairy FreeGluten FreeWheat FreeNut FreeSugar FreeSoy FreeContains Organic IngredientsCruelty Free

Serves 2-3

Make with

All of the highlighted items below can be ordered directly from our online store, simply click each ingredient link then add them to your cart

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
1c chickpea (besan) flour*
2 tsp baking powder 
1c water
1 tsp himalayan pink salt / kelp salt
1 Tbsp coconut oil

Spice Blend
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

* You can make your own chickpea flour by simply blending up chickpeas in a high powered food processor until they're the consistency of flour

c = 250ml cup, tbsp = 15ml tablespoon, tsp = 5ml teaspoon

How to
  1. In a food processor, blend the cauliflower, fresh coriander and garlic until they're finely chopped (but not pureed to a mush).
  2. Add the chickpea flour, baking powder, salt, spices and water. Blend on low to combine (making sure there are no lumps of flour left).
  3. 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.
  4. Place in a 50°C oven (or on the pilot light) to keep them warm while you're cooking the remaining batch.
  5. Serve topped with sliced avocado, tamarillo relish, toasted sesame seeds and a squeeze of lemon. Or choose your own favourite topping combo!

    PS If you liked this recipe, I'd love you to share it on Facebook (hit the FB like button below), InstagramTwitter, or forward to a health loving friend.

    Spiced Cauliflower FrittersHow to cook chickpeas
    • Soak overnight in water, rinse, then boil on low for 2-3 hours. If you have a slow cooker even better, pop them in there for a few hours. Don't be worried about cooking too long at low temperatures - it actually improves the digestibility of the beans (no gas), and is how traditional cultures used to cook them.

    Herbs & Natural Supplements - An Evidence Based Guide (Braun, L., & Cohen, M.)
    The Food Pharmacy (Carper, J.)
    Healing With Wholefoods (Pitchford, P.)

    Buffy Ellen
    Buffy Ellen


    Buffy is the founder of Be Good Organics, and loves creating delicious yet simple plant-based whole foods recipes. Buffy also oversees our Be Good Organics online store, full of plant based goodies that she personally uses and loves. Sign up for our newsletter below to be the first to receive her weekly recipes.

    Also in Blog

    Almond, Coconut and Sesame Milk
    Almond, Coconut and Sesame Milk

    by Buffy Ellen 0 Comments

    My favourite homemade plant milk blend, and super high in calcium too! All you need are 6 simple ingredients, 10 minutes, a nut milk bag, and delicious all-natural milk is yours.

    Continue Reading

    Moroccan Sorghum Salad
    Moroccan Sorghum Salad

    by Buffy Ellen 0 Comments

    A delicious African inspired salad, made with gluten free grain sorghum. Add some punchy flavours via apricots, almonds, preserved lemon, and plenty of herbs, and you've got one delicious lunch/dinner in a single bowl.

    Continue Reading

    Turkish Delight Chocolate Bars
    Turkish Delight Chocolate Bars

    by Buffy Ellen 0 Comments

    A plant-based recreation of the classic Cadbury bar, minus the nasty additives! Think rose-flavoured chewiness wrapped in luscious dark chocolate - heaven.

    Continue Reading