Pea, mint and haloumi fritters with tomato and capsicum sauce

Author: Nikki Wallman

Photographer: Mark O'Meara

Serves: 4

Time to make: 45 mins

Ingredients

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Fritters
½ cup skim milk
2 eggs
1 cup self-raising flour
2 cups frozen peas, thawed
300g grated courgettezucchiniXszucchini, summer squashX (excess moisture squeezed out)
80g haloumi, grated
2 tablespoons fresh chives, chopped
2 tablespoons fresh mint, chopped
1 teaspoon zest of lemon
spray oil
Tomato and capsicum sauce
spray oil
1 red onion, roughly chopped
1 clove garlic, crushed
1 teaspoon ground cumin
2 red capsicums, deseeded, roughly chopped
400g can chopped tomatoes
1 tablespoon balsamic vinegar
4 cups salad with a little vinaigrette (made with balsamic vinegar and olive oil)

Instructions

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1 To make sauce, spray a frying pan with oil and place over a medium-high heat. Add onion, garlic and cumin. Cook, stirring, for 3-4 minutes until onion has softened. Add capsicums and cook for 3-4 more minutes then add tomatoes and balsamic. Stir to combine. Simmer over a low heat for about 10 minutes while you make the fritters.

2 To make fritters, whisk together milk and eggs in a large bowl. Gradually whisk in flour until smooth and well combined. Stir through peas, courgettes, haloumi, herbs and lemon zest.

3 Spray a large frying pan with oil and place over a medium-high heat. Spoon 1/4 cupfuls of mixture into pan, making 3 fritters at a time. Cook for 3 minutes each side or until golden and cooked through. Spray pan with a little more oil. Continue with batter to make 12 fritters in total.

4 Blend capsicum sauce in a food processor until smooth or until you get a thick sauce consistency.

Variations

Make it gluten free: Use gluten-free flour and check haloumi and ground cumin are gluten free.

Nutrition Info (per serve)

Calories 375 cal

Kilojoules 1570 kJ

Protein 21 g

Total fat 17 g

Saturated fat 6 g

Carbohydrates 40 g

Sugar 13 g

Dietary fibre 8 g

Sodium 470 mg

Calcium 310 mg

Iron 4.5 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.