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Cauliflower, quinoa and feta fritters | Blackmores

RECIPE: Cauliflower, quinoa & feta fritters

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Serve yourself up a couple of these quick and easy fritters with lemon yoghurt sauce and cabbage salad for a delicious, nutrient rich meal.

These cauliflower, quinoa and feta fritters are full of vitamin C, vitamin K, folate, magnesium, calcium and protein. They are quick to make and are made healthier by baking them, not frying. 

Cauliflower is surprisingly high in vitamin C, an unlikely place to find the nutrient most people relate to fruit! 

This makes cauliflower great for your immune system and general wellbeing as well as your skin health with vitamin C playing a part in reducing the ageing process of your skin and giving your skin the ultimate glow. 

This cruciferous vegetable is also a source of vitamin K, an essential nutrient for healthy bones as well as folate, the B vitamin responsible for new cell generation. 

Quinoa is a source of magnesium which supports your muscle health and aids in reducing tension. It is also high in protein with it being the only grain with all the essential amino acids inside.

Feta is a great source of calcium which is needed for bone health and works with magnesium in the quinoa to keep your muscles contracting and relaxing efficiently. 

vegetarian, gluten free

Makes 8 fritters



  • ½ cauliflower head, cut into small florets
  • 1 cup/150g red quinoa, cooked
  • 1 cup/150g greek feta, crumbled
  • 2 tbsp chia seeds
  • 2 garlic cloves, minced
  • ¼ cup fresh parsley, roughly chopped
  • ¼ cup fresh mint, roughly chopped
  • A generous pinch of salt and pepper, to taste
  • 1 tsp baking powder
  • 1 tsp red chilli flakes (optional)
  • 1 large egg, beaten
  • 1 tablespoon melted ghee or olive oil

Quick cabbage salad

  • 1 cup red cabbage, shredded
  • 1 cup white cabbage, shredded
  • 1 carrot, grated
  • A handful of fresh parsley and fresh mint, roughly torn
  • 1 tbsp olive oil
  • ½ lemon juiced

Lemon yoghurt

  • 1 cup Greek yoghurt
  • 1 tsp rock salt
  • 1 tsp pepper
  • ½ lemon, juiced
  • 1 tbsp olive oil
Preparation: this recipe calls for cooked quinoa so if you haven’t cooked it prior, ensure you do as per the packet instructions before you get started.

How to make

  • Heat your oven to 200°C and line a baking tray with baking paper
  • Steam your cauliflower by placing a pot of water (filled with approx. 2cm of water) on the stove and placing a colander filled with the cauliflower florets on top. Once the water is boiling and steaming, cover the pot with a lid or plate and allow the cauliflower to steam for around 8 minutes. Once the cauliflower is soft, take the colander off the pot and leave the cauliflower to cool
  • In a food processor or blender, add the cooked quinoa, feta, chia seeds, garlic cloves, herbs, salt, pepper, chilli flakes and baking powder as well as the cauliflower once it’s cooled. Pulse the mixture 4-5 times until it has broken down and is starting to stick together. Add the whisked egg and pulse again until the mixture completely sticks together (you should be able to press a bit together with your hands and it stick). Place the mixture in the fridge to set for 10 minutes
  • Using your hands, shape the mixture into 8 evenly sized patties and place them flat on your baking tray. Brush each one with melted ghee or olive oil and place in the oven to cook for 40 minutes (no need to flip them halfway)
  • While they are baking, prepare the cabbage salad by tossing all the ingredients together and mix up the yoghurt sauce ingredients to be set aside
  • Once the fritters are done, remove from the oven and serve on top of the quick cabbage salad with a generous dollop of lemon yoghurt on each serve

Roberta's tips

  • The quick cabbage salad and lemon yoghurt are optional extras. Feel free to serve them with your choice of salad, alongside other dishes or with a sauce of your choice
  • Store in an airtight container in the fridge for up to 3 days. Re-heat in the oven or microwave