Cauliflower and Broccoli Tots – with Indian Style Spices
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This recipe is adapted from my book, The Low Cholesterol Cookbook and Action Plan. If you are cooking for picky eaters or kids, give the original recipe in the book a try. For more flavor, try either this version, which is amped up with Indian-style spices, or my Cauliflower and Broccoli Tots – Italian Style version.
Whichever spice profile fits you, these ‘tots’ are a great way to feel like you’re eating a starch but really, you’re snacking or side-dishing on heart-healthy veggies.
Two notes:
- Unseasoned, Whole Wheat Breadcrumbs can be hard to find, but I finally located some at Whole Foods. (Or you can follow Jennifer Koslo’s original recipe and soak then squeeze dry 2 slices of whole wheat bread. Or try unseasoned whole wheat panko!)
- I use Penzey’s Balti Seasoning (for this and many recipes). If you like Indian style spices, give it a try. The link above (and picture below) is to Amazon and there’s a small jar available.
- You can try any combination of spices that appeals!
The base of this recipe is from The Low Cholesterol Cookbook & Action Plan (page 152). I've modified to use whole wheat bread crumbs to make it easier, and provided 2 flavor profiles: one using popular Italian spices, one using popular Indian spices.
- 1 cup Whole Wheat Bread Crumbs
- 2 cups Small Cauliflower Florets, washed include chopped stems if desired
- 1 cup Small Broccoli Florets, washed include chopped stems if desired
- 1 large Egg large
- 1 pinch Salt
- Freshly Ground Pepper to taste
- 1/2 tsp Paprika (sweet)
- 1/2 tsp Cumin
- 1/2 tsp Balti Seasoning (or curry)
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Preheat oven to 400°F
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Line baking sheet with parchment paper
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Bring a medium pot filled two-thirds with water to a boil over high heat.
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Add the cauliflower and broccoli florets and return the water to a boil. Boil for 1 minute. Immediately drain and cool the vegetables under cold running water. Drain well. Wrap the vegetables in clean dishtowel or paper towel to remove as much water as possible and set aside.
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In a food processor, combine the cooked vegetables, egg, paprika, salt, pepper and spices
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Add the bread crumbs to the food processor. Pulse until the ingredients are chopped and well mixed (but not pureed!) Scoop the vegetable mixture by rounded tablespoons onto the prepared backing sheet and form into bite-sized cylinders. (Dampen fingers to prevent from sticking, if necessary.)
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Bake for 20-25 minutes until browned and firm. Serve warm.
Makes 30 tots.
Jennifer Koslo, the recipe originator, suggests "you might try using a mix of almond flour ... to boost the cholesterol lowering power." My suggestion would be to modify by using 3/4 cup of whole wheat bread crumbs and 1/4 cup almond flour (you want the dry ingredients to be about 1 cup or they are too dry!)
You could also try this recipe using unseasoned, whole wheat panko rather than whole wheat bread crumbs.
Try Whole Foods if you are having trouble finding whole wheat bread crumbs.
I am a huge fan of Penzey’s Balti Seasoning. You can check it out on the Penzey’s site or here’s a link to it on Amazon:
