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)
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
-
Carbohydrates 20g
-
–Sugars 6g
-
Dietary fibre 10g
-
Sodium 480mg
-
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.
Photographer: Bryce Carleton
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.
