Kumara and courgette fritters with avocado salsa

Serves: 4

Time to make: 40 mins

Total cost: $18.00 / $4.50 per serve

(at time of publication)

Ingredients

Fritters
1 cup grated courgette
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
oil spray
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

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.

Nutrition Info (per serve)

Kilojoules 1630kJ

Calories 391cal

Protein 18g

Total fat 21g

–Saturated fat 4g

Carbohydrates 30g

–Sugars 15g

Dietary fibre 7g

Sodium 540mg

Calcium 130mg

Iron 4mg

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 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.

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