Carrot, spinach and courgette fritters with creamy feta dip
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
Total cost: $21.20 / $5.30 per serve
(at time of publication)
Ingredients
- 3 carrots, grated
- 3 courgettes, 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 coriander (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)
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Instructions
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 405cal
-
Kilojoules 1700kJ
-
Protein 22g
-
Total fat 23g
-
–Saturated fat 7g
-
Carbohydrates 25g
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–Sugars 16g
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Dietary fibre 8g
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Sodium 690mg
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Calcium 500mg
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Iron 5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
