Cauliflower & Lentil Fritters

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians. It was specifically designed for college & university food service.

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Servings: 48

Ingredients

¼ cup Cornmeal
1 ½ cups All-purpose flour
1 teaspoon Baking powder
1 teaspoon Salt
2 teaspoons Black pepper, finely ground
1 teaspoon Garlic powder
¼ cup Nutritional yeast
1 cup Onion, small chop
1 tablespoon Flax seed, ground
3 tablespoons Warm water
1 cup Riced cauliflower (add cauliflower florets to food processor and pulse)
1 cup Lentils, cooked
Oil for frying, optional

Soy buttermilk
1 ½ cups Soymilk
1 ½ tablespoons White vinegar

Preparation

1. Mix ground flaxseed and warm water together in a small bowl. Let sit for five minutes to thicken.
2. In a separate bowl, stir together soymilk and white vinegar to create the soy buttermilk. Let sit for 5 minutes.
3. In a medium bowl add cornmeal, flour, baking powder, salt, black pepper, garlic powder, and nutritional yeast. Stir to combine ingredients well.
4. Add the flaxseed mixture and soy buttermilk to the bowl with the dry ingredients. Stir well to ensure all ingredients are combined.
5. Add cauliflower rice, onion, and cooked lentils to the batter. Cover with a piece of plastic and let rest for 10 minutes.
6. Bake or fry until golden brown and crispy.
a. If frying, use a small portion scoop (walnut size) to dip and put into deep fryer.
b. If baking, bake in a 425-degree oven until golden brown and crispy, approximately 10 minutes.

Nutrition information

Calories: 109 Total Fat: 9g Saturated Fat: 0.7g Monounsaturated Fat: 6g Polyunsaturated Fat: 3g Trans Fat: 0g Cholesterol: 0mg Carbohydrate: 5g Fiber: 1g Total Sugar: 0.5g Protein: 1.3g Sodium: 60mg Vitamin A: 3μg Vitamin C: 2.5mg Calcium: 17mg Iron: 0.3mg Folate: 12μg