Do you know cauliflower meatballs with quinoa and feta? No? Then you should definitely try the vegetarian recipe for meatballs! I'll show you how it's done!
There they are in the fridge now - little leftovers from the cauliflower I didn't use last week. I could put them in soup or make them as a side dish. But, no. Today the repertoire will be expanded. After all, there are other delicious recipes that can be prepared from cauliflower.
One of my current favorite recipes are clearly cauliflower fritters. You can work with countless spices and ingredients and always get something out of it: super soft and juicy vegetarian fritters.
Today I would like to present you a very special recipe: Cauliflower fritters with quinoa and feta. The recipe is mixed together in no time and then it's already off in the pan.
Meatballs can be prepared very quickly. You can make them in large quantities and store them in the freezer. In addition, they are the perfect food for the office.
And you know what: Fritters without meat taste even much better. With vegetarian and vegan recipes, you can let off steam and make the patties always taste different.
Table of contents
As a big fan of frying, you'll also be interested in these recipes:
- Polenta patties with sage
- Chickpea loaf with sweet potato *vegan*
- My favorite: Red lentil fritters with peas
- Pumpkin meatballs with chickpeas
What ingredients do I need for cauliflower fritters?
Let's take a look at the ingredients list. I'll also tell you what you can substitute certain products with, in case you don't have them at home.
Cauliflower
Did you know that cauliflower is called cauliflower in Austria? So don't get confused if you stumble upon this word. Both terms refer to one and the same vegetable.
First and foremost, cauliflower should be a regular item on the menu because it is very low in calories. It manages just 25 calories per 100 grams and is ideal for those who are watching their figure.
There are a lot of minerals in cauliflower, as well as vitamin C, B vitamins and vitamin K. The great thing about this vegetable is that you can buy it all year round.
The recipe offers a good opportunity to use the stalk of the cabbage. It is chopped so finely in the food processor that you don't have to use the florets at all. The stalk is edible and does not have to go in the trash.
When you buy a cauliflower, make sure the stalk is juicy and the flower has no dark spots - that's how it keeps the longest. In the refrigerator it will then stay fresh for a few days without any problems. And if it's not so nice to look at anymore, you can always make vegetarian patties out of it.
If you forgot about the cabbage, you can prepare the same recipe with broccoli.
Feta
Cauliflower itself doesn't have that much flavor, so a spicy ingredient needs to be added to the recipe. Feta comes in handy here. The consistency of halloumi is roughly comparable - you could also try it with it. No guarantee - I have only prepared the recipe with feta so far.
However, feta not only provides flavor, but is also considered very healthy. Its high calcium content ensures strong bones and teeth. The high protein content saturates for a long time and helps build muscle. It is also said to have a positive effect on hair, nails and skin.
The savory cheese is offered in supermarkets in different versions. You can buy it in these variants: with cow's milk, sheep's milk, goat's milk or a mix of these types of milk.
With 264 calories per 100 grams, it is one of the middleweights among cheeses. It is even said to be able to inhibit cravings.
Quinoa
The main ingredient of cauliflower fritters is quinoa. It ensures that we have something between our teeth. It is also a very high quality source of vegetable protein. It can score with lots of iron, folic acid, magnesium, zinc and manganese.
With 100 grams, you'll meet a quarter of your iron needs, half of your magnesium needs, and more than 100 percent of your manganese needs for the day.
Quinoa satiates for a long time and can be transformed into many delicious recipes. Even sweet as Quinoa porridge with fruit puree it tastes incredibly delicious. You can also use it in Transform crunchy muesli or prepare as a salad.
Quinoa comes in different colors: red, black and yellow. There is no difference in taste, but the consistency is slightly different. Black and red grains are harder and tougher to bite. Therefore, they are often used for salads. Yellow grains are softer and can be better processed into patties and the like.
For this recipe I take a Organic quinoa* Mix of different grains, whereby I make sure that the yellow ones predominate.
Eggs and flour
They ensure that the ingredients stick together when we fry them. Without eggs and flour, the fritters would fall apart in the pan.
For those who do not tolerate gluten, substitute potato starch for the flour.
Spices
In addition to feta, these ingredients are among the flavor carriers: parsley, onion and curry powder. You don't need much more, since cauliflower and cauliflower work so well together.
This recipe is
- vegetarian
- packed with high quality protein
- long satiating
- prepared in the twinkling of an eye
- A great way to use up cauliflower
- a high quality food with a lot of vital substances
- as a burger patty very tasty
This vegetarian meatballs are perfect for those who are training hard. They are full of protein. And as we all know, that keeps you full for a long time. So they're also perfect for the office.
What side dishes go well with cauliflower fritters?
The fritters harmonize best with a large, mixed salad. Also jacket potatoes or a portion of freshly roasted vegetables is a good side dish for the feta fritters.
My favorite is and always will be a dip of sour cream and herbs and a big salad. In the salad I mix nuts, seeds, peppers, cucumber, radishes, onion, lamb's lettuce and everything I can find in the vegetable drawer. This also includes a finely chopped kohlrabi.
But before we worry about the side dishes, let's get to the recipe itself.
Recipe: Cauliflower fritters with feta and quinoa
Are you ready? Then you can start right away. If you've never worked with quinoa and feta before and don't have much experience with fritters, you'll find detailed instructions here. If you've made one before and are just looking for recipe inspiration, then you'll find a quick reference at the end of the post, along with detailed nutritional information.
This recipe makes 6 fritters.
Ingredients
- 100 g Organic quinoa*
- 200 ml vegetable broth
- 1 onion
- 100 g cauliflower
- 100 g feta
- 4 tablespoons wholemeal flour
- 2 eggs
- 1 handful parsley
- 1/2 tsp curry powder
- 1 pinch chili powder
- Salt and pepper
Also: saucepan, colander, pan, bowl, board and knife
1. prepare quinoa
Wash the quinoa thoroughly. To do this, first weigh it and then put it in a pot.
Now pour cold water over it and let it stand for 2 minutes. In between, keep stirring with your hands or a spoon. Pour off the water - use a sieve for this. Repeat the process 3 to 4 times so that the water becomes much clearer.
2. cook quinoa
Put the quinoa in a pot and pour in vegetable broth. Bring the mix to a boil and turn down the temperature as soon as the water bubbles. Now the quinoa must simmer gently for about 20 minutes. During this time, it will soak up all the water - you'll know if it's done when there's no liquid left in the pot. Still, it doesn't hurt to take a taste.
You may need to add a little more water and boil it again.
3. fry onion
In the meantime, you can chop the onion and fry it with a little olive oil. It should become translucent and give off the typical frying smell. Put the onion in a bowl.
Meanwhile, you can prepare the feta. Cut off 100 grams of the cheese and chop it with a knife. If you like, you can also crumble it in your fingers.
4. prepare cauliflower and parsley
Cut 100 grams from the cauliflower. That is about 2 larger florets. You can also use the stalk, but it may be necessary to remove some hard fibers.
Chop the cauliflower either with a knife or a food processor. It should be about the size of grains of rice.
Wash and chop the parsley.
5. mix ingredients
Now add quinoa, cauliflower, feta, flour, eggs, parsley, curry powder, chili powder, salt and pepper to the onion in the bowl. Knead the mixture with your hands and let it sit in the refrigerator for 10 minutes.
6. prepare cauliflower fritters
Form patties with wet hands, then the dough does not stick to your fingers. If the dough is too wet, add a little more flour. Now fry the meatballs with olive oil in a pan until they are golden brown.
Ready!
What is the shelf life of quinoa patties with cauliflower?
If you don't have time to prepare the mixture fresh, you can mix it the day before and store it in the refrigerator. But it's much better to make the patties ready to eat and then heat them up in the microwave.
To do this, prepare the mixture and fry the meatballs with a little olive oil. Let them cool down and put them in a box with a lid. Now the vegetarian patties can be stored in the refrigerator for two days. If you want to store them longer, you have to freeze them. You can keep them in the freezer for half a year.
Take the cauliflower fritters out of the freezer, let them thaw slowly overnight and microwave them the next day. Your quick and healthy lunch is ready!
And here, as promised, the short version of the recipe with nutritional information.
Cauliflower fritters with quinoa
Ingredients
- 100 g Quinoa
- 200 ml Vegetable broth
- 1 Onion
- 100 g Cauliflower
- 100 g crumbled feta
- 4 EL Wholemeal flour
- 2 Eggs
- 1 Handful chopped parsley
- 1/2 TL Curry powder
- 1 Pinch Chili powder
- Salt and pepper
Equipment
- 1 kitchen scale
- 1 sieve
- 1 pot
- 1 pan
- 1 board & knife
Anleitung
- Rinse the quinoa with water. Then bring it to a boil in vegetable broth. It takes about 20 minutes for all the water to evaporate.100 g quinoa, 200 ml vegetable broth
- Meanwhile, chop the onion and fry it in a pan with a little olive oil until translucent.1 onion
- Cut 2 florets from the cauliflower (this is about 100 grams). Put the cauliflower in a food processor and chop it until it is the size of rice grains.100 g cauliflower
- Put the cooked quinoa, cauliflower, feta, flour, eggs, parsley, onion, curry powder, chili powder, salt and pepper in a bowl. Knead the mixture with your hands. Leave to stand in the refrigerator for 10 minutes.100 g quinoa, 1 onion, 100 g cauliflower, 100 g crumbled feta, 4 tablespoons whole wheat flour, 2 eggs, 1 handful of chopped parsley, 1/2 tsp curry powder
- Shape the patties. If the dough is too wet, just add a little more flour. Fry the cauliflower meatballs with coconut oil until golden brown.
Nährwerte
Our conclusion
Cauliflower fritters are prepared in no time at all. They can be easily made in large quantities and are therefore perfect for the office. What more could you want? Plus, they're great for female athletes thanks to their high protein content. Give our recipe for vegetarian meatballs a try!
Have fun making it, good luck and enjoy it!
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