Quick Broccoli Fritters (No-Fuss Healthy Meal)
Servings: 4 people
- 1 medium head broccoli florets and stems, chopped, about 3½ cups. If using frozen broccoli, thaw it in the microwave, drain well, and squeeze out excess water before chopping and mixing — no need to pre-cook.
- 1 cup (145 g) frozen peas
- 2 egg
- ½ red onion chopped
- 1 clove garlic grated
- ⅓ cup (30 g) grated parmesan cheese up to ½ cup — or use crumbled feta for a tangy twist
- ¾ cup (110 g) all-purpose flour
- 1 teaspoon dried oregano or Italian seasoning
- ½ teaspoon salt + black pepper to taste
- 1 - 2 tablespoons olive oil for cooking
- Cook the Veggies: Finely chop 1 medium head broccoli and grate the stems. Add to a microwave-safe bowl with 4 tablespoons of water. Cover and microwave until tender but not mushy, about 5–10 minutes.Add 1 cup frozen peas during the last 3 minutes to heat through.Stovetop option: Boil broccoli for 5 minutes, adding peas in the last minute. Drain well and let cool slightly.
- Mash and Mix: Drain broccoli and peas well to remove excess water, then roughly mash them with a fork. Stir in 2 egg, ½ red onion (chopped), 1 clove garlic (grated), ⅓ cup grated parmesan cheese, ¾ cup all-purpose flour, 1 teaspoon dried oregano, ½ teaspoon salt, and pepper until you get a thick, spoonable batter — not runny or dry. Adjust with a little flour or milk if needed.
- Cook the Fritters: Heat a drizzle of olive oil in a nonstick skillet over medium heat. Spoon about 2 tablespoons of batter per fritter into the pan, then flatten gently with the back of the spoon to make it round. Cook 3–4 minutes per side, until golden and crisp.
- Serve: Serve warm with lemon, yogurt, hummus, or tzatziki. Great as a light meal, snack, or side dish.
Substitutions
- Broccoli → Use a fresh whole head, florets, and stems for extra fiber. Substitute with cauliflower for variety or mixed vegetables for colorful vegetable fritters. If using frozen broccoli, thaw it in the microwave, drain well, and squeeze out excess water before chopping and mixing — no need to pre-cook.
- Peas → Add sweetness and plant protein. Swap with edamame or mashed chickpeas.
- Eggs → Help bind the fritters. Replace with extra flour and a splash of milk for an egg-free version.
- Red onion → Adds sharp flavor. Substitute with scallions or shallots for a milder taste.
- Garlic → Freshly grated gives best flavor. Use garlic powder if short on time.
- Parmesan cheese → Adds saltiness and umami. Try crumbled feta.
- Flour → All-purpose gives best texture. Swap with oat or chickpea flour for more fiber and protein.
- Dried herbs → Oregano or mint add Mediterranean flavor. Try basil or dill for freshness.
- Olive oil → Creates crisp edges. Substitute with avocado oil or spray oil to cut calories.
- Chop broccoli finely → Small pieces cook evenly and help fritters hold together.
- Drain well → Remove excess water from veggies to keep fritters crisp, not soggy.
- Keep batter spoonable → Thick enough to almost hold on a spoon, soft enough to drop easily.
- Use medium heat → Prevents burning and gives a golden crust with a tender center.
- Add herbs → Oregano, mint, or dill add Mediterranean flavor and freshness.
- Try different flours → Oat or chickpea flour boost fiber and flavor.
- Serve with dips → Yogurt, hummus, or tzatziki.
