Hummus and broccoli fritters

Serves: 4

Time to make: 25 mins

Total cost: $13.00 / $3.25 per serve

(at time of publication)

Ingredients

500g broccoli
200g hummus
2 eggs, beaten
½ cup dried breadcrumbs
¼ teaspoon each salt and pepper
2 cloves garlic, crushed
spray olive oil
¾ cup low-fat plain yoghurt with 2 tablespoons chopped cucumber, fresh mint and pinch sumac (see tips), to serve
6 cups mesclun
3 tablespoons vinaigrette (made with 1 part olive oil, 2 parts balsamic vinegar) lemon wedges, to garnish (optional)

Instructions

1 Cut broccoli (stem and florets) into large chunks and place in a food processor. Pulse until it resembles green rice.

2 In a large bowl, combine broccoli rice, hummus, eggs, bread crumbs, salt, pepper and garlic.

3 Shape mixture into 20 golf ball-sized balls then flatten with the palm of your hand to a thickness of about 3cm.

4 Spray a large non-stick pan with oil and set over a medium high heat. Fry fritters in batches for about 5 minutes each side, or until golden brown.

5 Serve with yoghurt sauce, extra mint or parsley leaves, dressed salad leaves and lemon wedges, if using.

Nutrition Info (per serve)

Kilojoules 1400kJ

Calories 334cal

Protein 18g

Total fat 19g

–Saturated fat 4g

Carbohydrates 20g

–Sugars 6g

Dietary fibre 10g

Sodium 480mg

Calcium 280mg

Iron 3mg

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.

Variations

Make it gluten free: Use gluten-free breadcrumbs and check hummus and sumac are gluten-free.

Make it vegan: Substitute flax or chia seeds for eggs – 1 teaspoon seeds to 3 tablespoons water per egg. Use coconut yoghurt.
Check hummus is vegan.