Cauliflower croquettes, an easy and tasty vegetarian recipe for a main dish that will be appreciated even by those who do not love this vegetable. I made them fried, but for a lighter version, they can also be baked in the oven. Simply brush them with oil, place them on a baking tray, and bake in a preheated oven at 356°F for about 20 minutes. Cauliflower croquettes can be consumed as a main dish, accompanied by a salad, or as an appetizer. One leads to another!
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- Difficulty: Easy
- Cost: Affordable
- Rest time: 1 Hour
- Preparation time: 20 Minutes
- Portions: 4
- Cooking methods: Frying
- Cuisine: Italian
- Seasonality: Winter, Spring
- Energy 313.18 (Kcal)
- Carbohydrates 22.52 (g) of which sugars 4.75 (g)
- Proteins 10.04 (g)
- Fat 21.63 (g) of which saturated 5.91 (g)of which unsaturated 2.88 (g)
- Fibers 3.43 (g)
- Sodium 1,442.74 (mg)
Indicative values for a portion of 175 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for Cauliflower Croquettes
- 1.1 lbs cauliflower (already cooked)
- 1 egg (or 2 if needed)
- 1 clove garlic
- 1 bunch parsley
- 2.8 oz cheese
- 2.8 oz breadcrumbs
- to taste salt
- 2.1 oz extra virgin olive oil
What You Need for Cauliflower Croquettes
- 1 Pot
- 1 Colander
- 1 Bowl
- 1 Frying Pan
Procedure for Cauliflower Croquettes
Clean the cauliflower, removing the leaves and the thicker part of the stalk. Cut it into florets and, if they are large, divide them further.
Ensure the pieces are approximately the same size so they cook evenly.
Wash the cauliflower under running water and leave it to drain. Meanwhile, put a pot of salted water on the stove.
Once the water comes to a boil, add the cauliflower, cover, and wait for it to cook.
The cauliflower will be cooked when it does not resist when pierced with a fork. At this point, drain it and let it cool slightly.
Now place it in a large bowl and mash it well with a fork. Add the minced garlic, if desired, chopped parsley, egg, grated cheese, breadcrumbs, and salt.
Knead until you get a soft but firm mixture. If necessary, add more cheese and breadcrumbs.
Depending on the liquid retained by the cauliflower, the mixture may be mushy. If it is too firm, beat an egg and add a little at a time until the right consistency is achieved.
Form the croquettes by taking a bit of the mixture, rolling it with the palms of your hands, and giving it an elongated shape.
Optionally, oil your hands before forming the patties. This will prevent them from sticking to your hands and give them a smoother surface.
As you go, place the croquettes on a plate. Chill in the fridge for about an hour to firm up the mixture.
Pour some oil into a non-stick frying pan and heat it. Add the croquettes, spacing them apart.
Cook over moderate heat until they are golden. At this point, flip them to the other side.
Once the croquettes are ready, remove them from the pan and place them on a plate with paper towels to remove excess oil.
Now the cauliflower croquettes are ready. They can be served hot or warm. Enjoy your meal!
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FAQ (Questions and Answers)
The mixture is mushy
Add more cheese and breadcrumbs to make it firmer. Depending on the cauliflower, it can be more or less watery.
How can I store them if there are leftovers?
You can put them in an airtight container and keep them in the fridge for two to three days.
I don’t like garlic
You can easily omit it.
With what cheese can I replace pecorino?
With any other aged cheese. I used peppered pecorino and did not add pepper. If you use another cheese without pepper, you can add this spice if you like it.
