This next recipe is always a huge hit with my family, cooked initially for a weeknight dinner and so good I just had to share the recipe with you all. Crisp fritters made from crushed chickpeas, broccoli, rice and chickpea flour with plenty of herbs too, served up with a creamy cashew and parsley dip.
Here I've pan-fried the fritters in just a splash of oil, but they also bake well in the oven and they're great for freezing too. You can serve these up as a snack or starter with the dip or even use as patties for a veggie burger. Find out how to make them below, with the full recipe and a video too!
There's plenty of flavours and textures in these patties, herby and well seasoned, a little chewy on the inside thanks to the brown rice and crisp on the outside, even when oven cooked. These are also gluten-free, thanks to the chickpea flour, but you could sub in regular flour if that's what you have on hand.
They're also packed with nutrition, delivering plenty of fibre and protein to keep us fuller for longer, iron for red blood cells and energy levels, calcium for bone health, vitamin C for the immune system and many, many more. Cashew nuts are a great source of lots of important nutrients, not only full of healthy fats, but things like magnesium for our muscles and nerves, phosphorus for bones and teeth and copper and iron for red blood cell formation.
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Broccoli & Chickpea Fritters | Yield: 15 fritters | Time: 30 mins
You'll need
- Chopping board
- Knife
- Grater
- Potato masher
- Measuring cups & spoons
- Large mixing bowl
- Small mixing bowl
- Spoons x2
- Non-stick pan, or baking tray
- Spatula
- High-speed blender
Ingredients
Fritters:
- 1 small head broccoli (including stem)
- 1 cup cooked brown rice
- 1 tin chickpeas (liquid/aquafaba reserved)
- 2 tsp onion powder
- 1 tsp garlic powder
- Zest & juice 1 lemon
- 2 tsp oregano
- 1 tsp dried parsley
- 1/4 tsp chili flakes
- 3/4 tsp salt
- 1/4 tsp black pepper
- 1/2 cup chickpea flour
- 6 tbsp aquafaba (tinned chickpea liquid)
- 2-3 tbsp oil for pan frying
Cashew dip:
- 1/2 cup cashews
- Juice 1/2 lemon
- 1/3 cup aquafaba
- 1 tsp onion powder
- 2 tbsp nutritional yeast
- 1/4 tsp salt
- 1-2 tbsp dried herbs, like parsley or chives or 1/4 cup chopped fresh herbs
Method
- Grate the broccoli, including the stem, then drain the chickpeas, reserving the liquid and coarsely mash in a small bowl, add to the large mixing bowl with the rice and seasonings and mix together, then add the chickpea flour and aquafaba and mix together until combined. Place to one side whilst you prep the dip.
- To make the dip, add the cashews, lemon juice, aquafaba, onion powder, nutritional yeast and salt to the blender and blitz until smooth. Then stir through the herbs.
- To fry the fritters, heat a little oil on a medium heat in a non-stick pan. Use two spoons to scoop and shape the fritter mix and fry in batches for 3-4 minutes on each side, until cooked through and golden.
- If you're baking, instead of pan-frying, shape the mix into patties onto a lined baking tray and cook for about 25 minutes at 180°C in a fan oven.
- Serve up with the dip and enjoy!
- Store any leftovers in tupperware for 3 days in the fridge and heat through before serving or freeze for later and bake from frozen until fully warmed through.
Cassidy xx
