Roasted vegetable, feta and herb patties
This roasted vegetable and feta fritter recipe, is a great vegetarian option for brunch, dinner or light supper. Easy and quick to make in just 35 minutes, with four serves of vegetables, this is a great way to use up leftovers and is high in calcium, fibre and protein.
Serves: 2
Time to make: 35 mins
Total cost: $11.60 / $5.80 per serve
(at time of publication)
Ingredients
- 2 ½ cups (300g) chopped roasted vegetables (such as kumara, potato, carrot)*
- 1 large courgette, grated, squeezed of excess moisture
- 1 red capsicum, seeded, finely chopped
- 4 tablespoons crumbled feta
- 1 egg, lightly beaten
- ¼ cup wholemeal flour
- ¼ cup chopped fresh flat-leaf parsley
- ¼ cup chopped fresh mint
- cracked black pepper
- 1 tablespoon olive oil
- ⅔ cup low-fat plain yoghurt
- 4 cups rocket, to serve
- 2 tablespoons balsamic vinaigrette (made with 1 part olive oil to 2 parts balsamic vinegar), to serve
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Instructions
- In a large bowl mash roasted vegetables, leaving some texture. Add courgette, capsicum, feta, egg, flour, and 2 tablespoons each of the parsley and mint. Stir until well combined. Season with pepper.
- Using clean hands, shape the mixture into 12 patties.
- In a large non-stick frying pan, heat half of the oil over medium-high. Place 3 patties in the pan and cook for 2–3 minutes each side, or until golden and cooked through. Repeat with remaining patties, adding a little of the remaining oil as required.
- Meanwhile, in a small bowl combine yoghurt with remaining parsley and mint.
- Divide patties between 2 plates and serve with herb yoghurt and rocket dressed with vinaigrette.
Variations
Make it gluten free: Use gluten-free flour.
HFG tip
*Note: Cost per serve will be less if using leftovers.
Nutrition Info (per serve)
-
Calories 468cal
-
Kilojoules 1960kJ
-
Protein 21g
-
Total fat 24g
-
–Saturated fat 7g
-
Carbohydrates 40g
-
–Sugars 17g
-
Dietary fibre 9g
-
Sodium 630mg
-
Calcium 460mg
-
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
