Hummus and broccoli fritters
These high-fibre, low-calorie fritters are great for a light dinner and any leftovers can go in the lunchbox the next day.
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)
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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.
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.
HFG tip
Sumac is found in the spice aisle at supermarkets. It has a tangy citrus flavour.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
-
Calories 334cal
-
Kilojoules 1400kJ
-
Protein 18g
-
Total fat 19g
-
–Saturated fat 4g
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Carbohydrates 20g
-
–Sugars 6g
-
Dietary fibre 10g
-
Sodium 480mg
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Calcium 280mg
-
Iron 3mg
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.
