Millet, Cauliflower, Pea and Ricotta Fritters Recipe

Photography by Jeremy Simons

These gluten-free fritters are a tasty combination of millet, cauliflower, peas and ricotta. Millet is rich in proteins and nutrients and is naturally gluten-free.

Time to prep: 20 minutes

Time to cook: 45 minutes

Ingredients

• 70g (1/3 cup) hulled millet
• 250ml (1 cup) water
• 300g cauliflower, cut into florets
• 150g (1 cup) frozen peas
• 2 eggs
• 125g (1/2 cup) fresh ricotta
• 80ml (1/3 cup) milk
• 75g (1/2 cup) gluten-free plain flour
• 1 teaspoon ground cumin
• 2 teaspoons finely grated lemon rind
• 2 tablespoons chopped continental parsley
• 1/4 cup chopped mint leaves
• 2 tablespoons olive oil
• 180g (2/3 cup) natural yoghurt
• 100g baby spinach leaves
• Lemon wedges, to serve

Method

• Heat a saucepan over medium-high heat. Add millet and stir for 2 minutes until aromatic. Add water and bring to boil. Reduce heat to low, cover and simmer for 20-25 minutes or until water is absorbed. Set aside, covered, for 5 minutes. Fluff grains with a fork.
• Meanwhile, cook cauliflower in boiling water for 5-6 minutes, adding peas in last 2 minutes. Drain well. Coarsely mash with fork. Cool.
• Whisk eggs, ricotta and milk in a large bowl. Gradually whisk in flour and cumin. Stir in millet, cauliflower mix, rind, parsley and 2 tablespoons of mint.
• Heat oil in frying pan over medium-high heat. Cook 1/4 cup portions of mixture for 3 minutes each side until golden, making 12 fritters. Add remaining mint to yoghurt. Serve fritters with yoghurt mixture, spinach and lemon.

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Chickpea tabouli with walnuts and cauliflower Recipe

Photography by Ben Dearnley

This new version of Middle-Eastern tabouli is too good to sit on the sideline!

Serves: 6

Time to prep: 20 minutes

Ingredients

• 2 x 400g cans chickpeas, rinsed, drained
• 1/2 (330g) cauliflower, cut into large florets
• 3 small tomatoes, seeded, finely chopped
• 100g (1 cup) walnuts, roasted, finely chopped
• 2 small eschalots or spring onions, finely chopped
• 1 bunch flat-leaf parsley, leaves picked, roughly chopped
• 1/2 bunch coriander, leaves picked, roughly chopped
• 1 lemon, juiced
• 2 tablespoons extra virgin olive oil
• Toasted pita breads and lemon cheeks, to serve

Method

• Process half the chickpeas in a food processor until roughly chopped, then transfer to a large bowl. Repeat with remaining chickpeas.
• Using your hands, twist stems from cauliflower tops, discard stems, then crumble tops into small pieces into the bowl with the chickpeas. Add remaining ingredients to bowl, season with salt and pepper, then toss to combine.
• Stand for 15 minutes to allow the flavours to infuse, then serve with pita breads and lemon cheeks.

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Lentil and Cauliflower Pilaf (low-fat)

Photography by Steve Brown

This healthy rice dish is the perfect store-cupboard dinner - you can swap the lentils for chickpeas, add different vegetables or use any curry paste you have on hand

Serves: 6

Time to prep: 10 minutes

Time to cook: 25 minutes

Ingredients

• 2 teaspoons canola oil
• 1 small onion, finely chopped
• 1/2 (about 450g) cauliflower, cut into florets
• 1 1/4 cups (250g) basmati rice
• 2 tablespoons mild Indian curry paste (such as korma)
• 3 cups (750ml) vegetable stock
• 2 bay leaves
• 1 cinnamon quill
• 400g can lentils, drained, rinsed
• 2 tablespoons finely chopped coriander leaves
• Mango chutney, to serve (optional)

Method

• Heat oil in a large frypan over medium heat. Add onion and cook for 5 minutes, stirring occasionally. Add the cauliflower and rice and cook, stirring, for
• 2 minutes. Add curry paste and cook for a further minute. Add stock, bay leaves and cinnamon, then bring to the boil. Reduce heat to low, cover and cook for 15 minutes until rice is cooked and all liquid has been absorbed. Fluff rice with a fork, stir in lentils and heat through for 1 minute. Sprinkle over coriander, and serve with chutney, if desired.

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Indian Spiced Cauliflower Soup

Photography by Andrew Young

Use your favourite curry paste for this moreish soup recipe.

Serves: 4

Time to prep: 15 minutes

Time to cook: 30 minutes

Ingredients

• 2 teaspoons vegetable oil
• 1 brown onion, coarsely chopped
• 2 garlic cloves, crushed
• 1 tablespoon finely grated ginger
• 1 large green chilli, seeded, finely chopped
• 2 tablespoons mild curry paste
• 1 large cauliflower, cut into florets
• 1 large potato, peeled, coarsely chopped
• 1 litre (4 cups) chicken or vegetable stock
• 250ml PHILADELPHIA Light Cream For Cooking, a cream alternative
• 6 sprigs curry leaves
• 2 tablespoons vegetable oil, extra, to shallow fry
• Pappadums, to serve

Method

• Heat the oil in a large frying pan over medium-high heat. Add the onion, garlic, ginger and chilli and cook, stirring, for 5 minutes or until onion softens. Add the curry paste and cook for 1 minute or until aromatic.
• Add the cauliflower, potato and chicken stock and bring to the boil. Reduce heat to low and simmer, stirring occasionally, for 20 minutes or until potato and cauliflower and tender. Remove from heat. Set aside for 5 minutes to cool slightly.
• Transfer cauliflower mixture to the jug of a blender and blend until smooth. Return to saucepan. Place over low heat. Add the PHILLY and stir to combine. Cook for 2 minutes or until heated through. Taste and season with salt and pepper.
• Meanwhile, heat extra oil in a small frying pan over medium heat. Add half the curry leaves and cook for 1 minute or until crisp. Transfer to a plate. Repeat with remaining curry leaves.
• Ladle soup among serving bowls. Top with curry leaves. Serve immediately with pappadums, if desired.

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Chargrilled chicken with cauliflower and chickpea salad

20 minutes is all it takes to create this delicious and tasty meal.

Serves: 4

Ingredients

• 500g cauliflower florets, quartered
• 400g can chickpeas, drained, rinsed
• 2 tbs extra virgin olive oil
• Grated zest and juice of 1 lemon
• 1/2 red onion, finely chopped
• 2 tbs chopped flat-leaf parsley
• Olive oil spray
• 850g chicken tenderloins

Method

• Blanch the cauliflower in a saucepan of boiling salted water for 1-2 minutes until just tender. Drain well and set aside.
• Combine chickpeas, oil, lemon zest and juice, onion and parsley in a bowl. Season, then toss gently to combine.
• Meanwhile, preheat a chargrill pan or frypan over medium-high heat. Lightly spray chicken with oil, then season. In 2 batches, cook the chicken for 3 minutes on each side or until lightly charred and cooked through. Transfer to a plate, cover loosely with foil and keep warm.
• Lightly spray the chargrill with oil and cook the drained cauliflower for 1 minute each side until lightly charred. Transfer to the bowl of salad and toss to combine. Serve with the chicken tenderloins.

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Veggie Showdown!

We all know that veggies are good for us: they're great sources of vitamins, minerals, andantioxidants. Scientific research has shown that cruciferous vegetables in particular may reduce the risk of lung, colorectal, stomach, breast, and prostate cancers. But some cruciferous vegetable varieties are more powerful than others.

When faced with broccoli and cauliflower on a vegetable tray, which tree-like veggie should you choose to get the most bang for your nutritional buck?

There was a reason why your mum made you finish your broccoli at dinner—it's crammed full of good stuff! A one-cup serving of broccoli has 205% of your daily recommended value for vitamin C, 194% of your daily value for vitamin K, and 45% of your daily value for vitamin A. Cauliflower makes a valiant effort, but doesn't hold a candle to its green cousin. A one-cup serving of cauliflower contains 91% of your daily value for vitamin C, which is still nothing to sneeze at, but only has 14% of your daily value for vitamin K and trace amounts of vitamin A. However, cauliflower is still a great source of fiber and folate, which helps create healthy red blood cells, and also contains fewer calories than broccoli per serving (29 calories vs. 44 calories). Load up your plate with each of them for the best of both veggie worlds!

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