Cauliflower, lentil and pumpkin fritters with minty salsa
Serves: 4
Time to make: 30 mins
Total cost: $13.96 / $3.49 per serve
(at time of publication)
Ingredients
- 1 cup canned lentils, rinsed, drained, roughly mashed
- ½ head cauliflower, roughly cut
- 1 medium leek, sliced
- 2 tablespoons olive oil
- 2 cups mashed, cooked pumpkin
- 150g feta
- 4 eggs, whisked
- ½ cup panko or whole-wheat breadcrumbs
- ½ cup roughly chopped fresh coriander or parsley leaves
- oil spray
- Salsa
- 1 cup diced leftover cooked chicken or pork
- 1 cup canned crushed tomatoes
- 1 tablespoon vinegar or lemon juice
- 2 spring onions, sliced
- ¼ cup chopped mint leaves
- cracked black pepper, to taste
Instructions
1 In a bowl roughly mash lentils with a fork. In a food processor pulse cauliflower in two batches until it resembles crumbs.
2 Gently fry leek in oil until softened. In a bowl, mix together lentils, cauliflower, pumpkin, feta, eggs, panko crumbs and coriander. Add leeks and stir to combine.
3 Spray a large pan with oil and heat over a medium-low heat. Scoop heaped spoonfuls of fritter mix into pan and cook until golden. Flip and cook other side. Repeat with remaining mixture to make 8 fritters.
4 To make salsa, combine all ingredients and serve with fritters.
Variations
Make it gluten free: Use gluten-free breadcrumbs and check vinegar (if using) is gluten free.
Nutrition Info (per serve)
Kilojoules 1860kJ
Calories 444cal
Protein 28g
Total fat 24g
–Saturated fat 7g
Carbohydrates 25g
–Sugars 13g
Dietary fibre 8g
Sodium 800mg
Calcium 280mg
Iron 4mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Devin Hart
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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