Cauliflower Quinoa Mung Fritters ( Eggless & Gluten Free)

cauliflour fritters, eggless, Mumbai 2 Melbourne, recipes

I have realised that Married life can be time-lined as Before Children (BC) and After Children (AC). I totally agree that becoming a parent enriches you as a person, and educates you about life in general. However no one ever tells you that behind those innocent smiles and tender cuddles lie cheeky monkeys who will find various ways to ensure their parents do not get to eat a decent and hot meal in a leisurely manner. At least not for the first 3 years of their life.

So our BC life on weekends were characterised by sleep ins and heavy hearty brunches enjoyed over a couple of hours along with cups of Indian Chai. Not the Chai Latte kinds but truly Indian full bodied spiced and strong brew of tea. 2 years  into the After Children stage I can tell you that sleep is an elusive property that is hard to get my hands on and our breakfasts are quick and hassle free. 

Off late I have tried to involve my son with helping me stir a pot under my supervision or help me stir fry. Rey loves his food so spending time with Mum in the kitchen is a fun exercise for him. This buys me time and I have started to get back to cooking elaborate breakfasts more so on the weekends when Hubby is around. First week of 2018 and back at work after the Christmas break was always going to be hard. What made it harder was having minimal veggies in my fridge. I found half a cauliflower and some left over coriander leaves. Since cauliflower is not one of my husband’s favourites I have to always be creative when using it. 

Checking on the ingredients in my pantry, I found some quinoa flakes and Mung bean flour (Moong dal aata) and I decided to make these protein rich and low-carb fritters using cauliflower. I have not added any eggs instead used Greek Yoghurt to make them light. They can easily be made vegan using vegan Yoghurt and vegan cheese. Similarly if you want to incorporate eggs, do so but omit the Yoghurt. 

Here is Mumbai 2 Melbourne’s recipe for Cauliflower Quinoa Mung Fritters. 

cauliflour fritters, eggless, Mumbai 2 Melbourne, recipes

What do you need to make the fritters !!

Cauliflower – 200 gms 

Moong Dal Aata ( Mung bean flour)- 250 gms

Quinoa Flakes – 250 gms 

Plain Greek Yoghurt – 2 tablespoons

Dried Parsley- 1 teaspoon

Turmeric powder- 1/4th teaspoon

Red Chilli powder/ Cayenne pepper- 1 tablespoon

Garlic Powder- 1.5 tablespoon

Green chilli ( Optional)- 1 finely chopped

Grated Cheddar- 50 gms 

Water- 100 ml 

Coriander leaves – 1 tablespoon chopped roughly

Salt to taste 

Olive oil- 2 teaspoons

Ghee or Butter – 1 tablespoon for pan frying 

Method to prepare the Fritters !!

Wash the cauliflower well and blanch it till completely cooked. Next drain the cauliflower and mash it roughly. Cauliflower leaves a lot of moisture so one has to press it well to take the moisture out. I used some kitchen towels to help soak up excess moisture. 

Taking a mixing bowl, add the cauliflower mash with all the powdered spices listed and the olive oil. Mix well and then add the moong dal aata and quinoa flakes and plain Greek Yoghurt. Mix everything well to form a thick mixture of dropping consistency. 

cauliflour fritters, eggless, Mumbai 2 Melbourne, recipes

Lastly add the salt and coriander leaves and grated cheddar cheese. Give it a good mix. Do not rest this batter after adding salt as the cauliflower will leave more moisture so the batter can become loose. Take a pan and add some Ghee or butter. Add a heaped tablespoon of batter and pat it to a fritter shape. Fry till golden on each side. Drain on absorbent paper if needed. This mixture made me about 12 small fritters. 

cauliflour fritters, eggless, Mumbai 2 Melbourne, recipes

Cauliflower Quinoa and Mung Fritters are now ready. Serve them with fresh tomato and onion salsa or with some Greek Yoghurt. A meal to be enjoyed with your family and is meant to be shared. I can say I successfully managed to convert my Husband to a Cauliflower fritter lover. I hope you enjoyed today’s recipe post. A super healthy, low carb and high protein fritter that can easily become your family favourite. Definitely leave me your feedback in the comments below. 

cauliflour fritters, eggless, Mumbai 2 Melbourne, recipes

    1. Dr Roshan thank you so much. It is easy and healthy. Quinoa flour or flakes are easier to incorporate in food than actual quinoa grains. Quinoa grains are an acquired taste but i love them in any form . truly versatile grain.

  1. Awesome recipe. I am sure we should all try and get more healthier by better eating. As a Chef I would also recommend air frying. 🙂


  2. These fritters look yummy and the best part is they are healthy too. A great way to give vegetables to kids too. Quinoa is another very healthy ingredient.

  3. Love the healthier and yummy version of Cauliflower. And mung will add more value to its healthier content. Thanks for sharing such a delightful recipe. Love to try soon

  4. Love the health aspects of recipe. High protein content that essential for our Nutritional needs. Would love to try this soon

  5. This pictures of the dish prepared look so tempting. And the recipe for preparing the same looks quite easy. Hopefully I will have a crack at it at my home and share my thoughts 😉

  6. This looks pretty good actually. Except for the veg vs non veg part, would you say there’s any major benefit with Greek yoghurt? Asking cause i honestly don’t know… Also, ease of availability?

    1. You can add eggs instead of greek yoghurt or dahi…would not change the flavour much….I kept them vegetarian here 🙂

  7. These look so tempting… I don’t think i will stop before having at least a dozen. Are you inviting me or should I self invite myself shamelessly? :p


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