Connect with us

Vegetarian News

Cauliflower Fritters with Herb-Sunflower Spread

Maybe on day I’ll stop sharing fritter recipes but probably not considering we eat them almost every week. This fall version features cauliflower, rolled oats, and a lovely sunflower cream sauce.

Fritters for every season

I love having fritter recipes for every season and almost every vegetable. There’s something very satisfying about a crisp patty, anytime of the year. These cauliflower ones are a bit on the wetter side, so be patient when you’re cooking. They need to set/be golden all the way before you try and flip.

Bob’s Red Mill Rolled Oats

When it comes to fritters, I usually alternative between breadcrumbs, flour, or oatmeal as a the bulk/binder help. I love using the oats though because it means these patties are gluten-free. I also always have Bob’s Red Mill Rolled oats on hand because of the amount of oatmeal and granola we eat in the house.

Sunflower Cream

Of course, no fritter would be complete without a spread of some kind. While I usually go with hummus, I thought I’d share another one of my favorite options (that works well for this recipe and for a myriad of other recipes). This sunflower cream is delightful.

One caveat: the sunflower seeds do have a stronger flavor compared to cashews. I actually love it in this recipe with the cauliflower and herbs. You could, however, switch to cashews if you happened to have them on hand.

Serve this with:

Finally, I kept these simple by topping with a few microgreens but the fritters would also be delicious with a full salad or roasted vegetables on the side. I’ve also been known to serve with a side of marinated beans as well.


Cauliflower Fritters with Herb-Sunflower Spread



Sunflower Spread

½ cup sunflower seeds

½ cup water

2 tablespoons minced fresh chives

2 tablespoons minced fresh parsley

1 tablespoon minced fresh dill

Olive oil

Lemon juice



1 cup Bob’s Red Mill rolled oats

3 cups cauliflower florets (see note)

¼ cup crumbled feta

2 large eggs

½ teaspoon baking powder

1 tablespoon curry powder

Pinch of salt

Oil, for frying

For Serving


Extra Feta

Flakey Sea Salt

Chili Flakes


  • An hour before making this, soak the sunflower seeds in enough warm water cover by an inch.
  • When ready to start, pulse the rolled oats and cauliflower together until the cauliflower is in small pieces. Add the feta, baking powder, curry powder, and salt; pulsing again to combine. Finally, add the eggs and pulse a few more times until the mixture comes together.
  • Heat a large skillet over medium-low heat. Add enough oil to cover the bottom of the pan. Slightly wet your hands, take about ¼ cup of the mixture, shape into a patty and place into the pan. Alternatively, scoop the mixture with a spoon, slide into the pan, and press down with the back of the spoon.
  • Cook the patties until the side is deeply golden. Carefully flip and repeat. If you try and flip too early, the patties will fall apart. Repeat with remaining mixture.
  • While the fritters are cooking, drain the water from the sunflower seeds and place in a blender with ½ cup of fresh water, herbs, olive oil, lemon juice, and salt. Puree until smooth, adding a splash more water as needed to thin enough to blend.
  • Serve the fritters with a spread of sunflower cream and top with the microgreens.


When I say three cups, it’s a mounded three cups which worked out to be about ½ head of medium cauliflower.

Keywords: cauliflower fritters

Continue Reading

Vegetarian News

Marinated Tomato and Avocado Salad

I did not like tomatoes as a child. My mom grew tomatoes in our garden and I always turned up my nose at them. What a missed opportunity to enjoy something so delicious! As an adult with my own garden, I was excited to grow a big harvest this summer. Unfortunately, both tomato plants died before they produced any fruit! If you’re lucky enough to have a homegrown bounty of fresh tomatoes still warm from the summer sun, I beg you to make this marinated tomato and avocado salad.

In fact, I beg you to make this marinated tomato and avocado salad even if you don’t have a vegetable garden. That is, unless you’ve discovered this recipe in the dead of winter and all you can find are bland greenhouse tomatoes. In that case, bookmark this page and come back in summer when tomatoes have the absolute best flavor. I used pearl tomatoes on the vine for this recipe because they’re the perfect bite size when sliced into quarters. Feel free to use whatever tomatoes you have on hand!

marinated tomato salad

This marinated tomato and avocado salad is a fantastic summer recipe whether you’re barbecuing at home or headed out for a picnic. The tomatoes can chill in the fridge while you prep the rest of your feast, making this a really simple recipe to prepare if you’re in charge of multiple dishes. Dice and add the avocado just before serving for the best results.

While incredibly fresh and delicious on its own, there are many ways you can bulk up this marinated tomato and avocado salad if you need to feed a crowd. Try adding cooked quinoa, couscous, or farro. Or, turn it into a pasta salad by adding cooked and cooled shells or penne. I have big plans to spread this salad on crusty bread for a bruschetta-inspired appetizer.


Marinated Tomato and Avocado Salad

  • Author:
    Kate Kasbee

  • Prep Time:
    10 mins

  • Cook Time:
    30 mins

  • Total Time:
    40 minutes

  • Yield:
    8 servings

  • Category:

  • Cuisine:

  • Diet:


  • 2 pounds pearl tomatoes on the vine
  • ½ red onion
  • 4 garlic cloves, peeled and finely chopped
  • 1 ½ tablespoons lime juice
  • 2 tablespoons olive oil
  • 1 teaspoon agave
  • ½ teaspoon salt
  • A few twists of black pepper
  • 1 or 2 ripe avocados, diced (depending on your preference and the size of your avocados)
  • ⅓ cup cilantro, chopped


Recipe Card powered by

The post Marinated Tomato and Avocado Salad appeared first on Well Vegan.

Continue Reading