Published 16th June 2026
Recipe: Rainbow veggie fritters
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One of the best ways to nourish your gut microbiome is to eat a wide range of plants. These Rainbow Veggie Fritters are a perfect way to pack in whatever veggies you love or need to use up from your fridge. By including different colours, you're feeding your gut microbes with a variety of polyphenols.
The combination of fibre-rich vegetables and chickpea flour not only supports digestive health but also helps regulate blood sugar levels, keeping you full and satisfied.
Serves: 4
Cooking Time: 30 minutes
Plant Count: 9+ (depending on dipping sauce)
Diet: Vegan, Gluten-Free
Fibre: 7g per serving
Ingredients
Olive oil
1/2 a red cabbage
100g Brussels sprouts (about 1 cup)
1 carrot
1 courgette (zucchini)
1 tin sweetcorn, drained (340g / 12 oz)
2 spring onions (scallions)
1 red chilli (optional)
Chickpea (gram) flour (about 50g / 1/2 cup), more as needed
Salt and pepper to taste
Optional Dipping Sauce
Fresh parsley
Kefir
Lemon juice
Garlic
Tahini
Salt
Method
Use a mandolin, grater, or food processor to finely slice or grate the red cabbage, Brussels sprouts, carrot, courgette, spring onions, and red chilli.
Place all the sliced vegetables in a large bowl and add a pinch of salt. Mix well.
Sprinkle in the chickpea flour a couple of tablespoons at a time, mixing with your hands until the mixture starts to bind together. Add more chickpea flour as needed; the amount may vary depending on how watery your vegetables are.
Heat a generous drizzle of olive oil in a frying pan over medium heat.
Drop about a tablespoon of the vegetable mixture into the pan for each fritter, flattening slightly with the back of the spoon.
Fry for a couple of minutes on each side until golden and crispy.
Remove from the pan and drain on paper towels if desired.
Serve warm with your favourite dipping sauce. For the suggested sauce, blend together parsley, kefir, lemon juice, garlic, tahini, and salt to taste.
Tips and Techniques
Vegetable Variations: Feel free to use any vegetables you have on hand. The more variety, the more diverse the polyphenols and nutrients you'll consume.
Binding the Mixture: Chickpea flour not only adds protein and fiber but also acts as a binding agent. Adjust the amount based on the moisture content of your veggies.
Gluten-Free Option: Using chickpea flour makes these fritters naturally gluten-free. Ensure that any additional ingredients, like the dipping sauce components, are also gluten-free if necessary.
Storage: These fritters can be stored in an airtight container in the fridge for up to 3 days. Reheat in a pan or oven to regain crispiness.
FAQs
What can I use instead of chickpea flour?
You can substitute with other gluten-free flours like rice flour or use regular all-purpose flour if gluten is not a concern.
Can I freeze the fritters?
Absolutely! After cooking, let them cool completely, then freeze in a single layer. Once frozen, transfer to a freezer-safe container or bag. Reheat in the oven or a pan until heated through and crispy.
Is there a way to make the fritters spicier?
Add more chopped red chilli or include a pinch of cayenne pepper or chilli flakes in the mixture.
What other dipping sauces go well with these fritters?
Try serving them with hummus, tzatziki, sweet chilli sauce, or a simple yoghourt dip flavoured with herbs and lemon.
