the friday feed...broccoli and cauliflower fritters {march 3, 2023}

Cruciferous veggies are a diverse group that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes. Fun fact: The name “cruciferous” is an informal classification for members of the mustard family and comes from the Latin cruciferae meaning “cross bearing,” because the four petals resemble a cross.

While these veggies grow in all different colors, shapes and sizes, they share several nutritional benefits. Most cruciferous vegetables are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are a source of vitamins A and C and contain phytonutrients, plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer. Cruciferous vegetables also are rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating.

This recipe combines two cruciferous vegetables, broccoli and cauliflower. The egg and cheese binders provide enough richness without going overboard on dairy. I made my own oat flour by pulverizing oats in my blender…a first and it was quick and easy! 

BROCCOLI AND CAULIFLOWER FRITTERS WITH GARLICKY YOGURT AND TOMATOES

2 c. cherry tomatoes

2 T. avocado oil

2 t. fresh thyme

1 t. kosher salt

1/4 t. freshly ground black pepper

1 small head (10 oz.) cauliflower florets and stems chopped into 1” pieces

1 small head (10 oz.) broccoli florets and stems chopped into 1” pieces

1 egg beaten

1/4 c. (2 oz.) crumbled feta or goat cheese

1/4 c. oat flour

1 t. cumin

2 med. garlic cloves minced

1 c. plain Greek yogurt

2 T. lemon juice

Preheat oven to 375°. Toss the tomatoes on a rimmed baking sheet with 1 T. of the oil, the thyme, 1/4 t. kosher salt, and 1/4 t. pepper. Roast for 15-20 minutes, until the tomatoes are hot and starting to collapse. Set aside.

Place a steamer basket inside a large pot with a lit and fill with 2” of water. Add the cauliflower and broccoli and steam until soft, 10-12 minutes. Let sit in the steamer basket with the lid off to cool slightly. 

Combine the egg, feta, flour, cumin, half the garlic, 1/2 t. kosher salt, and 1/4 t. pepper in a large bowl; stir to form a light batter. Add the broccoli and cauliflower. Use a potato masher or a large fork to mash the vegetables until the have a half chunky, half smooth consistency. Stir well until the veggies are incorporated into the batter.

Heat the remaining 1 T. oil in s large skillet over medium-high heat until shimmering. Working in batches, scoop 1/4 c. of the batter, then compress it with your hands to make a patty. Carefully place in the oil to cook four to five fritters at once, being careful not to overcrowd the pan.

Let the fritters cook undisturbed until browned on the bottom, 4 to 5 minutes. Flip the patties with a spatula and cook on the second side, 2 to 3 minutes. Transfer to a paper towel-lined plate. Repeat with remaining batter.

Stir the yogurt, lemon juice, remaining garlic, remaining 1/4 t. salt and remaining 1/4 t. pepper in a small bowl.

Serve the fritters with yogurt sauce and roasted tomatoes.