Appetizers Mediterranean-inspired

Golden Cauliflower Fritters

Crispy pan-fried cauliflower patties bound with chickpea and oat flours, spiced with turmeric, nutmeg, and garlic.

NF SF
Tag key
  • NF Nut-Free
  • SF Soy-Free
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Total 45 min
Prep 20 min
Cook 25 min
Marination —
Servings 6
Difficulty Easy

Ingredients

Base

Seasoning

Cooking

To serve

Watch the video

Instructions

  1. Steam or boil the cauliflower florets until fork-tender, about 10 minutes. Drain thoroughly in a colander and let steam dry for 5 minutes.

    Steam or boil the cauliflower florets until fork-tender, about 10 minutes. Drain thoroughly in a colander and let steam dry for 5 minutes.
    Tip: Letting steam evaporate removes excess surface moisture, preventing gummy fritters.

  2. Transfer the cauliflower to a large mixing bowl and mash with a potato masher, leaving small tender chunks for texture.

    Transfer the cauliflower to a large mixing bowl and mash with a potato masher, leaving small tender chunks for texture.

  3. Fold in the oat flour, chickpea flour, black pepper, turmeric, nutmeg, garlic powder, and salt. Stir well and rest the mixture for 10 minutes.

    Fold in the oat flour, chickpea flour, black pepper, turmeric, nutmeg, garlic powder, and salt. Stir well and rest the mixture for 10 minutes.
    Tip: Resting lets the chickpea and oat flours absorb moisture and hydrate evenly.

  4. Divide the dough into 12 equal portions and flatten each into a round patty roughly 1.5 cm thick.

    Divide the dough into 12 equal portions and flatten each into a round patty roughly 1.5 cm thick.

  5. Heat a tablespoon of olive oil in a wide non-stick skillet over medium heat. Fry the patties in batches for 3 to 4 minutes per side until deeply golden and crisp.

    Heat a tablespoon of olive oil in a wide non-stick skillet over medium heat. Fry the patties in batches for 3 to 4 minutes per side until deeply golden and crisp.

  6. Drain on paper towels and serve warm, scattered with briny capers or lemon wedges.

    Drain on paper towels and serve warm, scattered with briny capers or lemon wedges.

Storage & Meal Prep

Keep leftover patties in a sealed container in the fridge for up to 3 days. Re-crisp in an air fryer at 190 C for 4 minutes or in a dry pan.

FAQ

Why are my fritters falling apart in the pan?

If the cauliflower retained too much water, simply stir in an extra tablespoon of chickpea flour to bind the mixture.

Can I freeze the cooked fritters?

Yes, freeze cooled fritters between sheets of parchment paper for up to 2 months. Reheat directly from frozen in a hot oven.

Interactive Nutrition Map

Recipe ingredients

  • cauliflower florets800 g
  • rolled oats80 g
  • chickpea flour150 g
  • black pepper1 tsp
  • ground turmeric2 tsp
  • ground nutmeg1 tsp
  • garlic powder1.5 tsp
  • salt1 tsp
  • olive oil2 tbsp

Per serving

222kcalCalories
10.1gProtein
30.4gCarbs
7.5gFat
7.1gFiber
Sodium442 mg19% DV
Potassium703 mg15% DV
Calcium52 mg4% DV
Iron3.1 mg17% DV
Magnesium89 mg21% DV
Vitamin C64 mg71% DV
Vitamin A1 µg0% DV
Vitamin K26.6 µg22% DV
Folate194 µg49% DV
Vitamin B120 µg0% DV

Estimated per serving from ingredients with nutrition data. Ingredients excluded from calculation are not represented. Missing data may understate values. Daily Values (DV) are based on 2,000 calories.

The Story Behind This Dish

These golden cauliflower fritters are a testament to what humble vegetables can do. Mashed tender cauliflower pairs with nutty chickpea flour and pulsed rolled oats to create crisp, savory patties with a tender bite.

The warm aroma of turmeric, fragrant nutmeg, and garlic elevates them into an irresistible appetizer or lunch centerpiece. Served hot with sharp capers or a squeeze of lemon, they disappear in minutes.

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