11

Broccoli Fritters

Prep Time:

15 Minutes

Cook Time:

15 Minutes

Serves:

2 Servings

About the Recipe

Matt Evers’ choice of broccoli is a great one to showcase how versatile the vegetable is, and using it to make fritters with BBQ sauces pays homage to his Minnesota roots for everyone to enjoy.

- Sunni Patel, PhD


Broccoli is high in fibre to make it gut-friendly, but also glucosinolates – to prevent gut bacterial overgrowth (dysbiosis).


Also packed with Vit B6, C,  Folate, K and Potassium.


The BBQ dip allows for some addition of antioxidants with the soya yoghurt as a good prebiotic.

Ingredients

       Fritters:

  • 1 head broccoli 

  • 1 large onion (diced)

  • 6 tbsp chickpea flour

  • ½ tsp paprika

  • 2 tbsp nutritional yeast

  • 50g vegan cheddar cheese

  • 3 stalks coriander (finely cut)

  • 1 ripe avocado

  • 100-130ml oat milk

       BBQ dip:

  • 130g tomato ketchup

  • 3 tbsp apple cider vinegar

  • 1 tbsp coconut/brown sugar

  • 1 tbsp vegan Worcestershire sauce

  • 1 tbsp yellow mustard

  • ½ tsp pepper

  • ½ tsp paprika

  • ½ tsp onion powder

  • ½ tsp garlic powder

  • ½ tsp chilli powder

  • 130ml water 

  • 100g soya yoghurt

Preparation

Step 1


Firstly make the BBQ sauce, by adding all the BBQ dip ingredients (except the soya yoghurt) to a pan and simmer on a low heat for 15 minutes until reduced to a sauce like consistency.



Step 2


Meanwhile, blitz the broccoli florets and stalk in a food processor until fine.



Step 3


In a bowl, mix the processed broccoli, onion, chickpea flour, paprika, nutritional yeast and cheese until well mixed (note that the broccoli will release some natural liquid).



Step 4


To the mix add the coriander and mash in the avocado before adding milk little by little until you get a dropping consistency.



Step 5


Pan fry the fritters (2 tbsp of mixture evenly spread out) in a non-stick pan lightly coated with oil.



Step 6


Mix 2 tbsp of the BBQ sauce with the soya yohurt and use a dip for the fritters.



Step 7


Reserve the BBQ dip for other dishes in the refrigerator for 4-5 days.