Do you want to eat something healthy, both crunchy and flavorful, as your main? If you’re looking for an excellent Vegan Cauliflower Cutlet, these are it! Put together with tender cauliflower, beneficial ingredients, and well-seasoned, they come out crispy on the outside and soft in the middle. These Vegan cauliflower cutlets can be a great replacement for meat at lunch or dinner and work very well when used as a sandwich filling. They don’t take much time, can be frozen, and every member of my family loves them.
STATS:
- Calories: 110 per cutlet
- Prep time: 15 minutes
- Serving size: 1 cutlet
- Cooking time: 20 minutes
- Cuisine: Vegan / American
- Total time: 35 minutes
- Course: Main dish, Snack
- Diet: Vegan
- Serving: 4 cutlets
EQUIPMENT:
- Medium-pot Food processor or blender
- Mixing bowl
- Baking tray or skillet
- Parchment paper Spatula
INGREDIENTS:
- 1 medium head of cauliflower
- ½ cup bread crumbs ¼ cup rolled oats
- 2 tablespoons chickpea flour,
- 1 tablespoon olive oil
- 2 tablespoons nutritional yeast (optional)
- 1 teaspoon powder of garlic
- 1 teaspoon of powder of onion
- Half teaspoon paprika
- Salt and pepper, to taste
- One to two tablespoons of water, as needed
INGREDIENT NOTES:
Cauliflower:
- The show is ruled by the impressive cauliflower! Cook the carrots with boiling or steaming water until they are fork-tender before handling them further.
Bread crumbs:
- Bread crumbs improve the texture and crisp the chicken cutlets. You may use seasoned or plain vegetables in the recipe.
Chickpea flour:
- Adding chickpea flour provides extra protein and helps stick the ingredients.
Olive oil:
- Adding just a little olive oil gives your bread moisture and a golden glow.
Spices:
- You can control how much garlic, onion powder, and paprika you want to use in the recipe.
Rolled oats:
- Blend oats lightly, and you’ll find them giving the loaf fiber and a good texture.
INSTRUCTIONS:
- Get a pot of water boiling. Make sure the cauliflower is soft, which takes roughly 8–10 minutes.
- Drain the CLASSITE and let it cool for a moment.
- Fill a food processor with the cooked cauliflower.
- Chop a few seconds at a time until everything is very fine but not overly mushy.
- You can also use a fork if you don’t have a processor.
- In a mixing bowl, add the cauliflower, oats, bread crumbs, chickpea flour, olive oil, nutritional yeast, garlic powder, onion powder, paprika, salt, and pepper.
- Mix well. Should the mixture be too dry, add water 1 tablespoon at a time.
- Make 4 equal-sized patties by forming each part into an oval or round shape.
- For baking, heat the oven to 375°F (190°C) before starting.
- Put the cutlets on a lined baking tray and brush each one gently with oil.
- For even baking, turn the side down and bake for 20 minutes.
- Grease a nonstick frying pan and place it over a medium heat.
- Cook each cutlet until golden, 3 to 4 minutes per side.
- Top the fish with parsley before serving it with a dip or side salad of your choice.
STORAGE INFORMATION:
FRIDGE:
- Remove any remaining cutlets and keep them airtight in the fridge for a maximum of 4 days. If you want, you can warm up your foods in a pan or toaster oven to get them still crispy.
FREEZER:
- Spread cutlets out flat on the tray and leave them to freeze. As soon as they are frozen, place them into a zip-lock bag. Keep the salad in storage for no more than two months. You can warm up your frozen food from the freezer in the oven or on the stove.
FAQs:
Is it possible to air-fry the cutlets?
- Yes! Put the food in the air fryer at 375°F (190°C) for 10–12 minutes, making sure to flip it around in the middle.
Are your bars gluten-free?
- Gluten-free bread crumbs and oats will make these treats suitable for those with gluten intolerance.
Can I substitute frozen cauliflower for fresh in the recipes here?
- Yes, be sure to drain the vegetables well after steaming, since they may be damp.
What are some perfect options for cauliflower cutlets?
- Superb as a filling for sandwiches or wraps, or eaten with roasted rice, vegetables, or mashed potatoes.
Is it feasible to make them more spicy?
- Absolutely! You can add cayenne, chili flakes, or hot sauce if you’d like.
NUTRITIONAL INFORMATION:
Calories: 110
Carbs: 13g
Iron: 1.5mg
Total carbs: 13g
Vitamin A: 80 IU
Fiber: 3g
Calcium: 35mg
Protein: 4g
Iron: 1.5mg
Serving size: 1 cutlet
Sodium: 170mg
Serving: 4 cutlets
Potassium: 310mg
