Quinoa and courgette fritters with dill tzatziki
These little vegetarian quinoa and zucchini fritters with dill tzatziki are so moreish they disappear in seconds! High in calcium, iron and protein, so easy and quick to make in 25 minutes, guaranteed to be a hit with the family.
Serves: 4
Time to make: 25 mins
Total cost: $19.60 / $4.90 per serve
(at time of publication)
Ingredients
- 4 courgettes, grated
- 50g crumbled feta
- 2 spring onions, finely sliced
- ⅔ cup quinoa flakes
- 3 tablespoons tamari almonds, finely chopped
- 2 eggs
- 1 cup tzatziki (yoghurt and cucumber dip)
- 1 tablespoon chopped fresh dill
- 4 wholemeal pita pockets, to serve
- 4-6 cups mixed salad leaves, to serve
Instructions
1 Squeeze excess moisture from courgettes using a paper towel. In a bowl, combine courgettes, feta, spring onions, quinoa flakes, almonds and eggs. Mix well.
2 Spray a large non-stick frying pan with oil and place over a medium-high heat. Drop quarter-cupfuls of courgette mixture into the pan. Flatten each slightly. Cook fritters for 2–3 minutes each side, or until lightly golden and cooked.
3 Meanwhile, in a small bowl combine tzatziki and dill.
4 Serve fritters with pita, salad leaves and dill tzatziki.
Variations
Make it gluten free: Use gluten-free pita or wraps and plain roasted almonds, and check tzatziki is gluten free.
Nutrition Info (per serve)
-
Calories 481cal
-
Kilojoules 2010kJ
-
Protein 22g
-
Total fat 16g
-
–Saturated fat 4g
-
Carbohydrates 50g
-
–Sugars 10g
-
Dietary fibre 11g
-
Sodium 710mg
-
Calcium 290mg
-
Iron 3.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
