Veggie hash browns, aka burger, patty, pattie, fritter :)
A quickie, I’ve been making and eating these for a while now, so thought I had best get the recipe up before they become old news in my mind and I forget about them. I’ve also had over 20 messages to request some sort of hash, fritter, patty, burger recipe that is allowed, not using egg as the binder, as all Opti Cook recipes are strict intensive suitable.
So, to those 27 people, here they are ! Yummy, simple, just make sure you have dish washing gloves on hand to wring out the cauliflower in a tea towel, way too hot to do it any other way ! There is a little bit of technique, so just follow the instructions carefully and you will be all good ! These are based on the classic cauli mash I do here , so if you’ve been doing this one, I know a few have already, this is just it but in its own recipe
🙂 Joni
- 600 grams cauliflower (1 large one), roughly cut into florets leaving stem on
- 4 cups of lite stock (low salt)
- 2 cups of grated vegetables (carrot, zucchini, red capsicum)
- 1 tbs Keens curry powder
- Salt & pepper
- Cook the cauliflower in the stock for approx 20 mins until nice and soft and falling apart.
- Meanwhile, grate all your vegetables. Set aside on paper towel to drain.
- Drain the cauliflower well in a colander. Get a large tea towel and tip cauliflower into the middle of it. With kitchen gloves on, grab all four corners and wring the mix out over the sink until much of the water has come out (see pic).
- Return to the saucepan and blitz until really smooth and creamy, it should not be watery but a solid, sticky mash. Add the grated vegetables and mix. Return to the tea towel and again wring out until most of the moisture is gone from the entire mix (again using gloves to protect your hands). Tip back into the saucepan. Add the curry powder and seasoning. Mix well.
- Heat a frypan over medium heat. Add 2 tbs olive oil.
- Fashion the mix into small hash fritters, about the size of the palm of your hand. Keep them fairly thin so they cook through nicely.
- Place the fritters into oil. Cook for 5-10 minutes until brown, flip, cook for a further 5 mins, then serve fairly quickly so they are eaten crunchy !
- I don't recommend using onion, as it doesn't seem to cook as well as the other vegetables & is a bit bitey tasting.
- These fritters can be flavoured with whatever you like; Italian, Greek, Mexi, Moroccan or just leave plain. Just use dry spices or herbs as wet pastes could make them fall apart.
- I use the Fountain Good Choice tomato sauce, so the cals and carbs remain within the guidelines for intensive phase.
- Good for freezing uncooked (see pic)
Caitlin
December 1, 2015
Hi Joni,
When you return the cauliflower to the saucepan to blitz it, is this over heat?
Joni Condos
December 1, 2015
Hi Caitlin ! You just use the saucepan as a mixing bowl – turn the stove off after cooking the cauli (hope this makes sense !) , Joni
steph
March 6, 2016
Tried these tonight with some tumeric and garam massala spice, was absolutely delicious!! One question, is the nutritional info for one? I had 4 so not sure if that’s too much (all smaller then my Palm)
Cheers 🙂
Joni Condos
March 14, 2016
Steph, apologies for the delay in responding, somehow I missed your post ! Yes, they are per hash brown. Mine were the size of your palm, no smaller so I would say four is definately fine ! Cheers Joni
Donna Shaw
September 9, 2016
Yum! Just what I needed this morning. I really appreciate what you have done with these amazing recipes. I don’t think I could do this without them and I know this is what’s going to keep me going through the journey. Awesome work! ?
Joni Condos
September 16, 2016
Fab, thanks Donna ! Joni ✌?️?✌?