Cauliflower patties on marble plate with bushes in background.
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Healthy Cauliflower Cheese Patties

These healthy, delicious cheese patties are made using cauliflower rice and a moderate amount of cheese (plus a few extra ingredients to help bind the mixture)
Course Appetizer, Snack
Cuisine International
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 10 -14 patties
Calories 134kcal
Author Monika Dabrowski

Ingredients

  • 1 small cauliflower roughly chopped, approx. 450 g
  • 1 cup grated mature cheddar cheese or another strong cheese
  • 4 tbsp cilantro, parsley or chives finely chopped
  • 1 garlic clove finely chopped
  • 1/2 tsp each: fine sea salt and black, white or cayenne pepper
  • 6 tbsp breadcrumbs
  • 4-6 tbsp olive oil for frying

Instructions

  • In a blender process the cauliflower, garlic and cilantro to obtain a coarse, crumbly mixture (do not overblend).  Work in batches if you have a small blender. Add the pepper, salt, cheese and 4 tablespoons of the breadcrumbs and blitz again until the mixture becomes sticky rather than crumbly (it should still be grainy, not mushy). 
  •  Form small patties and coat in the remaining breadcrumbs.
  • Heat up a little oil and shallow fry the patties over a medium heat for 2 minutes on each side. Avoid overcrowding the pan and work in batches if necessary. Enjoy hot or cold.

Notes

  • Make sure you don't overblend the cauliflower mixture and turn it into a paste.  I blended the cauliflower with the garlic and cilantro to ensure the flavour was evenly distributed.  If you have a small blender it's best to make the cauliflower rice in batches.
  • The cauliflower mixture is blended twice to allow all the ingredients to bind together and form a thick paste that's easy to work with.  Make sure the mixture is still grainy, not completely mushy.
  • You can swap the cilantro for parsley or chives.  Also, you could add 1 teaspoon of paprika (sweet or smoked), curry powder or 1/2 teaspoon of turmeric (for colour) into the mixture.
  • To save time you can prepare the cauliflower rice ahead.  Keep it covered in the fridge overnight and make the patties the next day.

Nutrition

Serving: 1serving | Calories: 134kcal | Carbohydrates: 7g | Protein: 5g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 12mg | Sodium: 132mg | Potassium: 195mg | Fiber: 1g | Sugar: 2g | Vitamin A: 113IU | Vitamin C: 28mg | Calcium: 105mg | Iron: 1mg