Cauliflower cutlets offer a simple idea for a vegetarian dinner. How do you make cauliflower cutlets? Discover an easy recipe for cauliflower and egg cutlets!
Cauliflower cutlets are a delicious and healthy vegetarian dish, inspired by traditional Polish cuisine. They taste great on their own, with various additions such as sauces or salads, and as part of larger meals including bread, rice, or potatoes.
Cauliflower is a source of carbohydrates, fiber, potassium, calcium, folic acid, vitamin K and vitamin C. Oats are rich in fiber, protein, amino acids and B vitamins. Due to the presence of vitamin B1, magnesium, and pantothenic acid, they have a beneficial effect on the nervous system and have stress-relieving properties. The beta-glucans they contain also help boost the immune system.
How to make cauliflower and egg cutlets? Learn the simple recipe for cauliflower cutlets!
Preparation time: 20 min
Calories: 465
Protein: 17 g
Carbohydrates: 65 g
Fats: 18 g
Ingredients for cauliflower cutlets (about 5-8 pieces):
- Cauliflower 1/2 small head (200 g)
- Chicken egg 1 piece (50 g)
- Flour (e.g. wheat or rice) 5 tablespoons (50 g)
- Oat flakes 2 tablespoons (20 g)
- Onion 1 small piece (30 g)
- Garlic 1 clove (5 g)
- Oil for frying 1 tablespoon (10 g)
- Salt
- Pepper
- Chilli
- Smoked sweet paprika
- Curry
Preparation of cauliflower cutlets:
Step 1: Wash the cauliflower, clean it, and divide it into smaller florets (the smaller the florets, the easier it is to spot any browning or spoilage, which should be cut off and discarded). In a pan or pot, pour a little water (less water for firmer cauliflower, more for softer cauliflower – the cauliflower doesn’t need to be completely submerged), add a pinch of salt (about 1/3-1/2 teaspoon), and put in the cauliflower florets. Bring to a boil and reduce the heat. From the moment it boils, cook for about 8-15 minutes, depending on the size of the florets and desired softness (8 minutes for firm cauliflower, and 15 for soft). Stir and turn the florets occasionally. Near the end, check with a knife or fork if the softness of the cauliflower is appropriate. During this time, prepare the other ingredients.
Step 2: Peel and finely chop the onion. Peel and press the garlic through a crusher. Place the cooked cauliflower in a bowl and mash it with a fork (the mixture should not be too smooth). Set aside to cool. To the cooled cauliflower mixture, add the onion, garlic, oat flakes, and 4 tablespoons of flour (keep the rest for coating). Crack in the egg (if the mixture is not cooled enough, the egg whites will curdle) and season to taste with salt, pepper, chili, smoked sweet paprika, and curry. Mix and mash thoroughly until combined. If necessary, add a little water while mixing the mass to make it appropriately sticky.
Step 3: Pour the rest of the flour onto a flat plate. Spread it evenly over the surface. Heat the oil on a non-stick pan. With moistened hands, form small, flattened cutlets, coat them thoroughly in flour, and gently transfer them to the heated pan (maintain space between each piece). Fry the cutlets (covered) until browned on both sides, about 2-4 minutes (adjust time according to the thickness of the cutlets, to ensure they are properly fried).
Step 4: Gently lay them out on a plate. Enjoy hot or cold.
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