Recipe: Cauliflower and Black Rice Fritters with Feta Olive Relish

Ditch the meat and try this vegetarian treat for your next dinner party.

While brown rice is known for its health benefits, nutty, chewy and visually stunning black rice packs even more, with the bran hull of this super-food containing high levels of vitamin E, fibre and antioxidants. These sensational vegetarian fritters make for a creative and delectable main course or side dish, with fresh and zesty ‘relish’ spooned overtop as the ideal accompaniment.

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Feta Olive Relish
1 cup pitted Kalamata olives, diced 250 mL
1 cup diced plum tomatoes 250 mL
2 tbsp chopped fresh mint 30 mL
2 tbsp extra-virgin olive oil 30 mL
1 tbsp red wine vinegar 15 mL
1 cup crumbled feta cheese 250 mL
1 small cauliflower (about 1-1/2 lb/750 g), trimmed and cut into florets 1
2 eggs, beaten 2
2 cloves garlic, minced 2
1/4 cup finely chopped fresh parsley 60 mL
3/4 cup all-purpose flour 175 mL
3/4 cup finely grated parmesan cheese 175 mL
1 tsp baking powder 5 mL
1/2 tsp each salt and freshly ground pepper 2 mL
1 cup cooked U.S. black rice 250 mL
1/3 cup (approx) vegetable oil 75 mL

Feta Olive Relish:

In bowl, combine olives, tomatoes, mint, oil and vinegar; gently stir in feta cheese. Set aside.


In large saucepan of boiling salted water, cook cauliflower until tender, 5 to 8 minutes. Drain well; transfer to large wide bowl. Roughly mash with potato masher until pea-sized pieces; let cool.

Stir eggs, garlic, and parsley into cauliflower until combined. In separate bowl, whisk flour, parmesan, baking powder, salt and pepper; stir into cauliflower mixture just until combined. Fold in rice.

In large stick-resistant skillet, heat some of the oil over medium heat. Using 1/4 cup (60 mL) measuring cup as a mould, pack and scoop mixture into pan to form each fritter, flattening slightly to 1/2 -inch (1 cm) rounds. Working in batches, fry, turning once (use two utensils to turn fritters), until golden and cooked through, about 8 minutes.

Transfer to rack-lined tray and keep warm in 200°F (100°C) oven while cooking remaining fritters. Serve topped with Feta Olive Relish.

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Makes: 20 pieces, or 10 servings

PER SERVING (2 pieces with relish): 246 calories, 17 g fat, 5 g saturated fat, 58 mg cholesterol, 649 mg sodium, 16 g carbohydrates, 2 g fibre, 9 g protein. % RDI: 16% calcium, 7% iron, 5% vitamin A, 37% vitamin C.

TIP: Black rice can be replaced with cooked long-grain brown rice.



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