- Prep-time: / Ready In:
- Makes 9 croquettes
- Serving size: 1 croquette
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This plant-based version of a Mediterranean favorite skips the meat and the deep fryer, baking instead until lightly golden. Finely chopped cauliflower, red onion, bell pepper, and parsley come together in a chickpea-flour batter for tender, chunky bites with crisp edges. Serve warm or at room temperature on a bed of lettuce, or pile on whole-grain bread for a meal.
Tips
How to finely chop cauliflower: Chop by hand or pulse in a food processor.
For more inspiration, check out these tasty ideas:
Ingredients
- ⅔ cup chickpea flour
- ½ teaspoon regular or sodium-free baking powder
- ⅛ teaspoon sea salt
- ⅛ teaspoon freshly ground black pepper
- 1 cup finely chopped cauliflower (see tip, recipe intro)
- ¼ cup finely chopped red onion
- ¼ cup finely chopped red bell pepper
- ¼ cup chopped fresh parsley
- Paprika
- Whole parsley leaves or chopped romaine lettuce (optional)
Instructions
- Preheat oven to 400°F. Line two baking sheets with parchment paper.
- In a large bowl stir together chickpea flour, baking powder, salt, and black pepper. Add cauliflower, onion, bell pepper, and parsley; stir until well combined. Stir in ½ cup water, adding up to 3 tablespoons water if needed to achieve a pancake-batter consistency.
- Pour batter in 2-tablespoon portions 2 inches apart on prepared baking sheets. Sprinkle lightly with paprika.
- Bake 20 minutes or until croquetas are firm and lightly browned on edges. Arrange parsley leaves (if using) and croquetas on a platter.
Nutritional Information:
Per serving (1 croquette): 40 calories, 8 g carbohydrates, 2 g protein, 0 g total fat, 0 g saturated fat, 0 g cholesterol, 40 mg sodium, 2 g fiber, 1 g sugar
Note: Nutritional information is provided as an estimate only.
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