Kumara and courgette fritters with avocado salsa

Author: Rebecca Johnston

Photographer: Devin Hart

Serves: 4

Time to make: 40 mins

Ingredients

More weights & measures

Fritters
1 cup grated courgettezucchiniX
2 cups peeled and grated kumarasweet-potatoX
1 cup peeled and grated carrot
½ onion, finely chopped
2 tablespoons chopped fresh parsley leaves
1 ½ teaspoons ground cumin
¼ cup plain flourall purpose flourX
¼ teaspoon salt
freshly ground black pepper
2 eggs, lightly beaten
spray oil
Salsa
2 tomatoes, chopped
1 capsicum, chopped
1 avocado, chopped
3 cups baby spinach leaves, finely chopped
juice of ½ lemon
Sweet chilli dip
1 cup cottage cheese
2 tablespoons mild sweet chilli sauce

Instructions

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1 Place grated courgette between paper towels and squeeze out excess liquid. Add courgette to a large bowl with kumara, carrot, onion, parsley, cumin and flour. Season with salt and pepper. Add eggs and mix until combined.

2 Heat a large non-stick fry pan on a medium heat and spray with oil. Fry quarter-cup measures of batter in batches, for 3—4 minutes each side, until golden. Repeat until all mixture is used.

3 To make salsa, combine ingredients in a large bowl.

4 In a small bowl, combine cottage cheese and sweet chilli sauce; mix well.

5 Serve fritters with sweet chilli dip, and salsa on the side.

Variations

Make it gluten free: Use gluten-free flour and check ground cumin and sweet chilli sauce are gluten free.

HFG tip

Press down on top of each fritter with a fish slice or the back of a spoon. This helps the fritter form a crust as it cooks.
Freeze the fritters in single portions for handy meals for one. Serve with quarter amounts of the salsa and dip.

Nutrition Info (per serve)

Calories 391 cal

Kilojoules 1630 kJ

Protein 18 g

Total fat 21 g

Saturated fat 4 g

Carbohydrates 30 g

Sugar 15 g

Dietary fibre 7 g

Sodium 540 mg

Calcium 130 mg

Iron 4 mg

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.