Cauliflower patties are a delicious and nutritious alternative to traditional patties, offering a unique blend of flavors and textures. Perfect for a light lunch, dinner, or even as an appetizer, these patties are a versatile addition to any meal plan. This detailed recipe will guide you through the steps to create perfectly crispy and flavorful cauliflower patties using an air fryer, ensuring a healthier cooking method without compromising on taste.
Ingredients:
1 large cauliflower head, cut into florets
1/2 cup breadcrumbs (use gluten-free if needed)
1/4 cup nutritional yeast
1/4 cup finely chopped green onions
2 cloves garlic, minced
1/4 cup chopped fresh parsley
1 tsp salt
1/2 tsp black pepper
1/2 tsp smoked paprika
1/4 tsp cayenne pepper (optional)
1/4 cup chickpea flour (or any flour of choice)
1/4 cup water
Instructions:
Prepare the Cauliflower: Steam or boil the cauliflower florets until they are tender. Drain well and pat dry with a towel.
Mash the Cauliflower: In a large mixing bowl, mash the cauliflower until it reaches a rice-like consistency.
Mix Ingredients: Add breadcrumbs, nutritional yeast, green onions, garlic, parsley, salt, black pepper, smoked paprika, and cayenne pepper (if using) to the mashed cauliflower. Mix well.
Form Patties: In a small bowl, combine chickpea flour and water to make a paste. Add this to the cauliflower mixture to help bind the patties. Form the mixture into small patties.
Preheat Air Fryer: Preheat your air fryer to 375°F (190°C).
Air Fry the Patties: Place the patties in the air fryer basket in a single layer. Cook for 12-15 minutes, flipping halfway through, until they are golden brown and crispy.
Serve: Serve the cauliflower patties with your favorite dipping sauce.
Nutritional Information (per patty, based on 8 patties):
Each patty contains approximately:
Calories: 60
Protein: 3g
Carbohydrates: 8g
Dietary Fiber: 2g
Sugars: 1g
Total Fat: 1.5g
Saturated Fat: 0.2g
Sodium: 300mg
Enjoy your delicious and healthy cauliflower patties! If you have any modifications or specific dietary preferences, feel free to let me know.
