by Buffy Ellen
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:
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!
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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
PS If you liked this recipe, I'd love you to share it on Facebook (hit the FB like button below), Instagram, Twitter, or forward to a health loving friend.
Sources:Herbs & Natural Supplements - An Evidence Based Guide (Braun, L., & Cohen, M.)The Food Pharmacy (Carper, J.)Healing With Wholefoods (Pitchford, P.)
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.
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I'm Buffy, a food obsessed nutrition nerd, former financial research analyst and investment banker, and now - full time blogger, nutritionist and soon to be naturopath. I live in Auckland, New Zealand with my partner Tony, our two cats Zeus and Luna, and our cute-as-pie little girl Mila. Can't wait to share some healthy recipes with you! READ MORE HERE...
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