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.
Reviewed by our expert panel 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
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)
-
Kilojoules 1960kJ
-
Calories 468cal
-
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.
Photographer: Mark O'Meara
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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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