Corn and capsicum fritters with avocado smash
These healthy corn and capsicum fritters with avocado smash are delicious for any meal. This gluten and dairy-free recipe is also diabetes-friendly and should please even the fussiest of eaters.
Serves: 4
Time to make: 25 mins
Total cost: $15.40 / $3.85 per serve
(at time of publication)
Ingredients
- Fritter mix
- 2 tablespoons canola oil
- 1 onion, diced
- 2 cloves garlic, crushed
- 2 cups corn kernels, fresh or frozen (thawed)
- ¼ teaspoon salt
- ½ red capsicum, diced
- ¼ cup pumpkin seeds, toasted
- 1 cup chickpea flour
- 1 teaspoon ground cumin (check this is gluten free)
- ½ cup cold water
- 2 eggs, lightly beaten
- Avocado smash
- 1 avocado
- 1 cup broad beans, pods removed
- 1 tablespoon lemon juice
- ½ cup coriander leaves, chopped
- ¼ teaspoon freshly ground black pepper
- ½ cup fresh mint leaves
- 1 lime, cut into wedges
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Instructions
1 Preheat oven to 150°C. Heat 1 tablespoon oil in a large frying pan over a medium heat. Sauté onion and garlic until translucent. Remove from heat and mix in a large bowl with corn, salt, capsicum and pumpkin seeds. Add flour and cumin, then gradually stir in water and eggs until combined.
2 Increase heat to medium-high and add remaining oil. Place 1/4 cup scoops of the mixture in the pan and gently fry. For best results, cook fritters in batches for 3-4 minutes each side until golden-brown. Place fritters in a warm oven until ready to serve.
3 To make avocado smash, place avocado flesh, broad beans and lemon juice in a large bowl. Mash together with a fork until combined. Add coriander and pepper and stir through.
4 Serve two fritters per person, topped with avocado smash, mint leaves and lime wedges.
Nutrition Info (per serve)
-
Calories 452cal
-
Kilojoules 1890kJ
-
Protein 19g
-
Total fat 24g
-
–Saturated fat 3g
-
Carbohydrates 35g
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–Sugars 7g
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Dietary fibre 12g
-
Sodium 200mg
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Calcium 90mg
-
Iron 5.5mg
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.
