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 kumara
- 1 cup peeled and grated carrot
- ½ onion, finely chopped
- 2 tablespoons chopped fresh parsley leaves
- 1 ½ teaspoons ground cumin
- ¼ cup plain flour
- 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
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 391cal
-
Kilojoules 1630kJ
-
Protein 18g
-
Total fat 21g
-
–Saturated fat 4g
-
Carbohydrates 30g
-
–Sugars 15g
-
Dietary fibre 7g
-
Sodium 540mg
-
Calcium 130mg
-
Iron 4mg
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: Devin Hart
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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