Pea, mint and haloumi fritters with tomato and capsicum sauce
Nutrition Info.(per serve)
- 1/2 cup trim milk
- 2 eggs
- 1 cup self-raising flour
- 2 cups frozen peas, thawed
- 300g grated courgetteszucchini, summer squashX (excess moisture squeezed out)
- 80g haloumi, grated
- 2 tablespoons fresh chives, chopped
- 2 tablespoons fresh mint, chopped
- 1 teaspoon lemon zest
- oil spray
- Tomato and capsicum sauce
- oil spray
- 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)
Total fat 17g
Saturated fat 6g
Dietary fibre 8g
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.
Make it gluten free: Use gluten-free flour and check haloumi and ground cumin are gluten free.
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