Carrot, spinach and courgette fritters with creamy feta dip

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

A simple and delicious carrot, spinach and courgette fritter recipe, that's not only is a great vegetarian meal for lunch or dinner but can easily be made vegan and is ready in under 30 minutes. With three-and-a-half serves of vegetables, it's the ultimate healthy meat-free meal.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

3 carrots, grated
3 courgettezucchiniXszucchini, summer squashX, grated
4 cups shredded spinach
3 spring onions, finely chopped
3 eggs, lightly beaten
¼ cup flour
1 teaspoon ground cumin
½ cup chopped fresh mint (reserve 1 tablespoon for dip)
½ cup chopped fresh coriandercilantroX (reserve 1 tablespoon for dip)
zest and juice of 1 lemon
1 ½ cups low-fat plain yoghurt
120g feta, crumbled
cracked black pepper
spray oil
3 cups prepared slaw mix, dressed with vinaigrette (made with 2 tablespoons olive oil and 2 tablespoons balsamic vinegar)

Instructions

Stay Awake

1 In a bowl, combine carrot, courgette, spinach, spring onion, egg, flour, cumin, mint, coriander and lemon zest. Mix well.

2 In another bowl combine lemon juice, yoghurt, reserved herbs and feta. Season with pepper.

3 Spray a large pan with oil and set over a medium heat. Cook spoonfuls of fritter mixture on both sides until golden. Remove from pan and keep warm (in an oven on low works well). Repeat with remaining mixture.

4 Divide fritters between 4 plates and serve with feta dip and slaw on side.

Variations

Make it vegan: Use Orgran Vegan Easy Egg instead of egg. Use vegan cheese and yoghurt.

Nutrition Info (per serve)

Calories 405 cal

Kilojoules 1700 kJ

Protein 22 g

Total fat 23 g

Saturated fat 7 g

Carbohydrates 25 g

Sugar 16 g

Dietary fibre 8 g

Sodium 690 mg

Calcium 500 mg

Iron 5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.