cauliflower fritters

Name: cauliflower fritters
Prep time: 30 min
Cook time: 40 min
Total time: 1 h 10 min
Ingredients: 1 cauliflower; • 30 g flour; • 2 egg whites, beaten; • 100 g feta cheese, roughly crumbled into small chunks; • zest 1 lemon, plus wedges to serve; • small bunch flat-leaf parsley, roughly chopped; • Fry Light, for frying; • 1 onion, chopped; • 2 red peppers, chopped; • small chunk ginger, finely grated; • 2 garlic cloves, crushed; • 1 red chilli, chopped (leave the seeds in); • 2 tsp yellow mustard seeds; • 250 g/ 9 oz tomatoes, roughly chopped if large, left whole if cherry; • 1/2 teaspoon soft light brown sugar; • 50 ml/ 2 fl oz red wine vinegar; • 1 tbsp sultanas

2 steps

Prep:30minCook:40min

Updated at: Thu, 17 Aug 2023 03:56:32 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories259.3 kcal (13%)

Total Fat10.5 g (15%)

Carbs31 g (12%)

Sugars11.9 g (13%)

Protein13 g (26%)

Sodium460.9 mg (23%)

Fiber6.4 g (23%)

% Daily Values based on a 2,000 calorie diet

Ingredients

3 servings

1cauliflower

30gflour

2egg whites

beaten

100gfeta cheese

roughly crumbled into small chunks

1lemon

zest, plus wedges to serve

chopped, leave the seeds in

2 tspyellow mustard seeds

250gtomatoes

roughly chopped if large, left whole if cherry

½ teaspoonsoft light brown sugar

50mlred wine vinegar

1 Tbspsultanas

Instructions

Step 1

1. 2. Boil a large saucepan of water. Quarter the cauliflower and cut away most of the central large stalk. you should end up with a mix of small florets and some finer bits. Once the water is boiling, add all the cauliflower, and cook until tender. 3. Put the flour into a bowl with plenty of seasoning and gradually whisk in the egg whites to make a smooth batter. Stir in the cheese, lemon zest and most of the parsley, then gently stir in all of the cauliflower. 4. Spray frying pan with some Fry Light spray, then spoon on some mixture to make roughly 10-12cm round fritters. Fry for 3-5 mins until golden underneath and the batter just looks set on the top, then use a fish slice to flip the fritters over and press down with the back of the slice to squash any big cauliflower bits and flatten the bottoms a bit. 5. To serve, warm up the relish slightly, scatter the fritters with remaining parsley and add some lemon wedges.

Step 2

For the relish, soften the onion, peppers, ginger, garlic and chilli in a large saucepan. Once softened, add the mustard seeds, tomatoes, sugar and vinegar. Cover and simmer for 30 mins, then uncover and simmer for 10 mins more until soft and sticky rather than too saucy. Turn off the heat and stir in the sultanas. This relish will keep in the fridge for up to 3 days, or freeze for up to a month.

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