- 250 g of heura
- 6 broccoli florets
- ½ onion
- Black pepper
- Olive oil AOVE
For the béchamel sauce
- ½ litre unsweetened vegetable milk
- 1 tbsp spelt flour
- 1 tbsp. heaped tbsp. of locust bean gum (4 g)
- 30 g margarine
- 1/2 tsp. nutmeg
- 1 pinch of black pepper
Preparation of the béchamel sauce
Mix the locust bean gum with the flour.
Heat the margarine in a saucepan over low heat, add the flour and the locust bean gum and stir with a whisk so that it does not burn, it should only turn golden brown.
At this point, add the milk little by little, stirring constantly, and add the salt, pepper and nutmeg. Little by little you will see that it will take consistency.
Preparation of the croquette dough
Clean the broccoli and cut it into florets and steam it for about 4 minutes, you can also bake it in the oven (reserve).
La heura la picas (reserve)
Chop the onion, put it in a frying pan and when it starts to poach, add the chopped heura and cook it for a few minutes (reserve).
Make the béchamel sauce and once it is ready, add the onion with the heura over low heat for a couple of minutes so that it all blends together. The result is a dough with chunks.
Let the mixture stand for a few hours or better overnight to settle.
Vegan egg making
-Corn or chickpea flour and water
-Add water to the flour until you obtain a texture similar to beaten egg.
For the breading
Shape the croquettes:
-With moistened hands you form the croquettes and dip them in the egg and then coat them with the chopped flakes.
-Put very hot AOVE olive oil in a frying pan and add the croquettes already assembled. When they are golden brown, leave them on a tray with absorbent paper so that they drain the oil well.
-You can also bake them in the oven at 180º up and down heat for about 15 minutes (you must keep an eye on the cooking time, as it will depend on the size of the croquettes).
-Another option is to make them in an air fryer.
*You can use organic chicken eggs if you prefer.
*You can coat with breadcrumbs if you prefer.
Enjoy your meal!
Cati Palou nutritional coach
Cati is in love with health and physical and mental well-being.
She has trained in naturopathy, acupuncture, bioenergetic restoration or acupuncture without needles, orthomolecular nutrition, energy and naturopathic nutrition, as well as nutritional coaching, kinesiology and biomagnetic pairs. To close the circle of well-being, she has completed the “Master in 70% raw vegetarian food and cooking”.
She writes articles for different blogs and magazines and collaborates in two weekly radio programs: Al Dia on IB3 Ràdio, the regional radio station of the Balearic Islands and on Ultima Hora Radio on the program Today I feel good.
More information on her website www.catipalou.com