Cauliflower Fritters with Hummus {Vegan + Gluten/Grain Free}

For now, love yourself and enjoy this one ... 

These cauliflower fritters are made with chickpeas and spices and then pan-fried and topped with hummus. It’s an easy, healthy meal that is vegan friendly!

This recipe? It’s the epitome of “I don’t even know who I am anymore and I think I am having an early life crisis.”

It’s not a beef recipe. In fact, it’s not even a chicken breast recipe.

That’s right. Just like Monday’s Peanut Noodles, it’s ANOTHER VEGAN creation. Like, NO MEAT.

And I like it. And so did the hubs. And so did his body-builder-all-the-meat-and-protein friend at work.

I wasn’t there, but apparently he STOLE the hubs’ lunch.

WHATTHEWHAT is happening to my whole existence as I thought I once knew it? IT’S CRUMBLING TO ITTY BITTY PIECES.

Not that I am being dramatic or anything

At least my food crisis tastes good right? Gotta find the silver lining.

It all happened one fate-full day when I was rummaging through my fridge, wondering what to eat. I saw some leftover cilantro jalapeno hummus recipe without tahini But there was most definitely not enough of it left to constitute a full meal.

Not that I’ve ever just eaten hummus for a meal or anything….

Anyway.

BUT, I had cauliflower rice. And the creamy goodness of that smashed chickpea spread full of YUM would be the perfect accompaniment.

HOWEVER, I didn’t even fathom just HOWDELICIOUSOHMYGOSH this combo would be. My taste buds jumped straight from my mouth to the floor.

But, there was one thing I didn’t LUHVE. It was kind of a weird texture. It was one of things that you don’t know if you should use a spoon, because it’s not super thick, but also a little bit too thick to use a spoon so maybe a fork is required?

You know, first world problems.

Continuing the rummaging, I tried to find something that would give it the BODY and TEXTURE that I crave in just about every single thing I put into my mouth.

And, low and behold, in the verrrryyyy pack of my pantry was a sad, little unloved jar of chickpeas that looked at me with “pick me” eyes.

You know, if chickpeas had eyes. Right.

So, in went the peas with the cauliflower. AND OUT came THICK, soft patties…. That needed crunch.

Have you ever had roasted chickpeas? AKA: the crunchiest thing to ever happen to YOUR FACE.

In they went. And then I popped them into a hot pan. You know, just to be on the extra crunchy-a-rific safe side.

You guys. The texture on these (6 ingredient!) little patties full of health and hidden veggie deliciousness? I.Can’t.Get.Over.It.

After topping them off with some hummus, well, I hopped right on board the Meatless Monday train…AGAIN.

And, I’m not even mad about it.

I also shared the Cauliflower Fritters Recipe over on Food Fanatic, so be sure to check it out there!

Print

Cauliflower Fritters Recipe

Cauliflower Fritters are great served as an appetizer. Your taste buds will thank you!

Course Healthy Eating

Cuisine Vegan

Prep Time 20 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 20 minutes minutes

Servings 4

Calories 309kcal

Author FoodFaithFitness

Ingredients

• 2 15 ounce cans Chickpeas Divided
• 2 1/2 tablespoons Olive Oil Divided, plus more for frying
• 1 cup Onion Chopped, about 1/2 a small onion
• 2 tablespoons Garlic Minced
• 2 cups Cauliflower Cut into small pieces, about 1/2 a large head
• 1/2 teaspoon Salt
• Black Pepper
• Hummus Of choice, for topping
• Diced Green Onion For garnish

Instructions

• Preheat your oven to 400°F.
• Rinse and drain 1 can of the chickpeas and place them on a paper towel, drying them off well. Place the chickpeas into a large bowl, removing any of the loose skins that come off, and toss with 1 tablespoon of olive oil. Spread them onto a large pan, being careful not to over-crowd them, and sprinkle with salt and pepper.
• Bake the chickpeas for 20 minutes, stir, and then bake an additional 5-10 minutes until very crispy.
• Once the chickpeas are roasted, transfer them into a large food processor and process until broken down and crumbly. Don’t turn them into flour, as you want to leave some texture. Place into a small bowl and set aside.
• Heat the remaining 1 1/2 tablespoon of olive oil in a large pan on medium-high heat. Add in the onion and garlic and cook until lightly golden brown, about 2 minutes. Add in the chopped cauliflower and cook an additional 2 minutes, until the cauliflower is also golden.
• Turn the heat down to low and cover the pan. Cook until the cauliflower is fork tender and the onions are golden brown and caramelized, stirring every so often. This takes about 3-5 minutes.
• Transfer the cauliflower mixture into the food processor. Drain and rinse the remaining can of chickpeas and add it into the food processor, along with the salt and a good pinch of pepper. Blend until smooth, and the mixture starts to turn into a ball, stopping to scrape down the sides as necessary.
• Transfer the cauliflower mixture into a large bowl and add in 1/2 cup of the roasted chickpea crumbs (you don’t use all of the crumbs, but it’s easier to break them down when you have a larger amount.) Stir until well combined.
• Pour just enough oil to lightly cover the bottom of a large pan and heat on medium heat. Cook the patties until golden brown, about 2-3 minutes, flip and cook again. It’s easiest to cook a few at a time, and work in multiple batches.
• Top with hummus, green onion and DEVOUR

Notes

You can use whatever hummus you want, however, I think a flavored variety it best. I used roasted red pepper. Additionally, if you want the hummus to be more “saucey” you can thin it out with equal parts water and olive oil, until it reaches desired consistency.
You don’t want too much oil here, or they will just get soggy. Just enough to cover the pan evenly will do the trick. I had great success pouring in some oil, and then rubbing it around with a paper towel to ensure the pan is evenly coated, but not excessively coated.
Resist the urge to flip them every minute to see if they are golden, as this prevents a nice crust from forming. Additionally, I found it easiest to gently flip with a fork, as opposed to a spatula. A spatula sometimes scrapes the crust off.

Nutrition

Serving: 2g | Calories: 309kcal | Carbohydrates: 41g | Protein: 12g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 317mg | Potassium: 575mg | Fiber: 11g | Sugar: 8g | Vitamin A: 34IU | Vitamin C: 30mg | Calcium: 87mg | Iron: 4mg

The post Cauliflower Fritters with Hummus {Vegan + Gluten/Grain Free} appeared first on Food Faith Fitness.

References:

Frequently Asked Questions

How do I find out if my produce's organic?

If you want to make sure that you are buying organic produce, look for these three labels:

USDA Organic Certified- This product has been certified organic by the USDA.

Certified Naturally-Grown - Produce which has passed strict organic practices requirements, but not yet received USDA certification.

Pastured/Free-range - Made from animals that graze on grass and herbs outdoors.

These labels indicate that the product meets specific criteria, which include:

• No pesticides or synthetic fertilizers
• No genetically modified organisms
• Animals are not given antibiotics.
• The animal is never given any hormones
• No growth-promoting drugs
• No feed additives
• No artificial ingredients
• No irradiation
• No sewage sludge
• GMOs not allowed
• Antibiotics have never been administered
• No hormones ever given
• No growth-promoting drug
• No feed-additives
• No artificial ingredients
• No sewage waste (if it's non-GMO).
• No irradiation

I hope you found this article helpful.

Organic foods are better for us.

The Environmental Working Group's most recent report on pesticide residues found in food shows that organic fruits and veggies had almost half the pesticide content of non-organic. They discovered that organic apples contained eight more pesticides per gram than non-organic ones, while organic strawberries contained four times as many pesticides.

Research has also suggested that organic food may reduce mercury and lead exposure. For instance, one study showed that children who consumed organic meat had 33% less blood lead levels than children who did not. Another study concluded traditional fish should not be consumed by pregnant women, due to high mercury levels.

Organic food appears to be more safe than non-organic. However, to reduce your risk of cancer and other diseases, experts recommend choosing fresh fruit and vegetables whenever possible.

Is organic produce healthy?

There are two types. One is those that we grow ourselves, and the other is those that we buy from someone else. While there are exceptions, the general answer is yes to both. Organic food is healthier than conventional food because it doesn’t contain harmful chemicals, pesticides or herbicides. It also doesn’t contain preservatives or genetically modified organisms.

Organic food can be found in supermarkets throughout North America, Europe and Asia. Organic food can now be found in many grocery stores making it easier for shoppers to choose organic products.

Organic food is also better tasting and more nutritious because it contains higher levels of vitamins, minerals, and antioxidants. Organics are often grown without pesticides and synthetic fertilizers. This means that they do not pollute the soil and water sources.

The USDA regulates organic farming practices. It requires that farmers follow strict guidelines in order to ensure organic produce is safe for consumption. There are currently more than 30,000,000 acres of US farmland which have been designated organic.

Organic food is often more affordable than conventional food. Consumers are paying less for the same amount of calories, protein, and nutrients. Organic farms don't have the expense of expensive chemical inputs, such as insecticides and/or fungicides. They can charge lower prices.

According to the Environmental Working Group organic food is 10 percent cheaper per pound than conventionally manufactured food. Switching to organic food is a smart move if you care about your health and that of your family.

Organic food is a popular choice to traditional American cuisines. While many believe organic food can only come from specialty markets and fine dining restaurants, it is not true. Organic food is easily available in all regular grocery stores in the United States.

In recent years, organic food sales have been on the rise. The US market value of organic foods was $43Billion in 2012, up from $21B in 2007.

What are the advantages of organic farming?

Organic farming allows farmers to produce food using only natural methods. Farmers do not need to worry about harmful pesticides harming their crops or animals.

Organic farming can also use natural fertilizers. These fertilizers aid in the growth of healthy plants as well as reducing the amount chemical waste.

Organic farming is also eco-friendly. Farmers often use composting techniques to recycle nutrients back into the soil. This reduces pollution and conserves valuable resources.

As well as helping the environment, organic farming increases crop yields. This is because there is much less water used during the growing season.

Organic production methods mean farmers can get higher prices. Consumers who are more informed about the dangers of pesticides or chemical fertilizers will demand healthier food.

This drives up the demand for organic products. Organic farming has become increasingly popular.

What are organic fruit?

Organic food does not contain pesticides or synthetic fertilizers. They contain more nutrients such vitamins A, C. E, and, in some cases, omega-3 oils. Organic food is healthier for the environment and our bodies.

Organic foods are produced with sustainable farming practices that promote soil quality and biological diversity. They are free of toxic chemicals, irradiation and sewage effluent.

Although organics are most commonly associated with produce, organics can also be found in dairy, meats, poultry, eggs and baked goods.

The USDA defines "organic" as that crops being raised according to strict rules set forth by federal government standards. To grow these foods, farmers cannot use non-organic (or conventional) methods. They may however use approved natural pest management methods like crop rotation or cover cropping as well as organic feeds.

Additionally, the farmer must adhere to guidelines concerning the amount of fertilizer and pesticide that he uses during the growing seasons and how he rotates his fields among various crops. GMOs, artificial growthhormones, synthetic insecticides, and synthetic fertilizers cannot be used by farmers.

Produces labelled as 100% organic meet all requirements. But some farms do not label their products as 100% organic because it would confuse consumers. Instead, they will call their product "made using organic ingredients." "

Statistics

• Cosmetic brands such as Laurel and Rose Mira are 100 percent organic and have a wide array of skincare products. (en.wikipedia.org)
• Brands participating in this challenge are committed to using 100 percent sustainable cotton by 2025.[5] (en.wikipedia.org)
• When packaged products indicate they are “made with organic [specific ingredient or food group],” they contain at least 70% organically produced ingredients. (usda.gov)
• Nutrients like omega-3 fatty acids were up to 50 percent higher in organic meats and milk than in conventionally raised products.[3] (en.wikipedia.org)

External Links

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• eCFR: Home

[TAG112]

• OTA


• U.S. Organic Sales grew to an all-time high of $62 billion in 2020

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• USDA

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• Organic food and its impact on human well-being: ScienceDirect assesses the status quo as well as future research prospects


• Technical note: Simultaneous analysis of vitamin and carotenoid content in milk from cows fed total mixed rations. Xanthophyll detection is possible - ScienceDirect

How To

What you should know about organic food

Organic foods are produced from plants and animals that have been grown without the use of pesticides, chemical fertilizers or other additives. They are made without genetic engineering and the application of ionizing radiance. The food must contain no artificial ingredients, colourings, flavour enhancers, or preservatives. It must not contain genetically altered organisms (GMOs).

In 1845, Justus Von Liebig, an aspiring chemist and entrepreneur, created the term "organic" to describe the properties found in manure. Today, organic is synonymous with food production. Organic simply means the product is made from only naturally occurring substances such proteins, carbohydrate, and minerals.

Over the past decade, organic products have seen a dramatic increase in consumption. Recent statistics show that around half of the world's population consumes at most one organic product per day. This number increases constantly and is expected to reach 70%, 80%, and 90% by 2020.

There are many factors that consumers choose organic produce. Some consumers prefer organic products for the taste. Other people prefer them because organic produce is more nutritious. Still others believe organic farming is better for the environment. Non-organic products are often chosen because they do not pose ethical issues regarding the treatment of farm workers or animals.

Organic foods are more expensive than those made from conventional food, though prices may vary by country and region. There are many factors that affect the cost of organic food. One factor is whether there are enough land available for organic farming. Another factor is the cost of inputs, labour and materials required for organic agriculture. The cost of transportation, marketing, and taxes are just a few other factors. The average European price for organic food is 10% lower than the regular price.

Below is a summary of the major differences between organic food and conventional food.

• Organic produce is completely free from chemicals, hormones and antibiotics.
• Organic livestock is fed grasses & grains, not corn and soybean meal.
• Organic milk is produced by cows who eat a diet consisting of pasture grasses and hay.
• All raw materials used to make organic products are organically certified.
• No pesticides or other harmful chemicals are allowed during organic fruits and vegetables' growth and processing stages.
• Organic meat, poultry, and seafood do not undergo radiation.
• Pre-soaking is recommended for raw nuts and seed.
• Organic cooking uses only healthy oils.
• Organic eggs are laid naturally by hens.
• Honey is extracted using traditional methods by bees.
• Organic chocolate is made from beans and sugar that have been grown organically and then processed.
• Organic wines are made without chemical additives.
• The tea leaves of organic tea come from tea plants that have been hand picked.
• Organic cotton is grown without any form of pesticide or herbicide.
• Organic cereals and flours contain no preservatives, artificial colours, or flavours.
• All-natural shampoos and soaps don't contain harsh chemicals.
• All-natural cosmetics have no side effects on the skin.
• All natural cleaning products can be biodegradable and are eco-friendly.
• All natural products for the body are hypoallergenic, dermatologically tested, and hypoallergenic.
• All-natural personal hygiene products are fragrance-free and can be used safely by babies.
• The all-natural baby formulation does not contain bovine serum nor animal rennet.

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