Cauliflower and Quinoa Fritters

Cauliflower and Quinoa Fritters

“Cauliflower is nothing but cabbage with a college education.” ― Mark Twain


With the weather getting cooler and the evenings shorter, enter the cauliflower, one of the most classic winter vegetables which is both flavorsome and good for you. The humble cauliflower is high in antioxidants and contains a ton of vitamin C and manganese, as well as carotenoids. It also has omega-3 fatty acids, the same healthy fats found in salmon and flax seeds, but with the added bonus of practically no calories.

By pairing the goodness of cauliflower with super food quinoa, you have one of the most healthy lunches or side dishes on the planet. Quinoa (pronounced ‘keen-wah’) is a seed and a complete protein containing all eight of the essential amino acids. It’s packed with dietary fibre, phosphorus, magnesium and iron, is gluten-free and easy to digest. Not only that, it’s delicious.


For these cauliflower and quinoa fritters, I have used Donna Hay’s recipe featured recently in the NZ Herald, altering it just a tad to promote cauliflower as the hero.

Serves 4


1 cup of quinoa
1 1/2 cups of water
1 cup of ricotta
200 grams of finely chopped cauliflower steamed
1/2 cup of parmesan cheese
2 Tbsp dill
3 eggs lightly beaten
Sea salt and cracked back pepper
2 Tbsp olive or coconut oil

1. Place the quinoa and water in a medium saucepan over high heat and bring to the boil. Reduce heat to low and cook, covered, for 12-14 minutes or until all the water is absorbed. Remove from the heat and allow to stand, covered, for 5 minutes to cool slightly.

2. Place the quinoa, ricotta, cauliflower, parmesan, dill, eggs, salt and pepper in a large bowl and mix to combine. Shape a 1/3 cup of the mixture, at a time, into fritters and refrigerate for 20 minutes.



3. Heat the oil in a large frying pan over medium heat and cook fritters in batches, for 3-4 minutes each side or until golden. Serve with wasabi mayonnaise or a spicy fruit chutney. Enjoy!