Spring vege and potato fritters with fresh tomato salsa

Serves: 2
Time to make: 30 mins

Total cost: $ 8.90 / $ 4.45 per serve

(at time of publication)

Ingredients

1 courgette, grated
1 carrot, grated
1 large (180g) Desiree potato, washed and grated
½ cup peas (fresh or frozen)
1 red capsicum, diced finely
2 spring onions, finely sliced
½ cup fresh mint, roughly chopped
zest of 1 lemon
1 egg, lightly beaten
½ cup flour
oil spray
2 tomatoes, diced
2 tablespoons chopped fresh coriandercilantroX
1 tablespoon red wine vinegar
chilli flakes, to taste (optional)
¼ teaspoon salt
black pepper
2 tablespoons low-fat plain yoghurt, to serve

Instructions

1 Squeeze handfuls of grated veges over a colander to remove excess moisture. Place in a large bowl. Add peas, half the capsicum, spring onions, mint, lemon zest, egg and flour. Mix well.

2 Spray a large pan with oil and set over a medium-high heat. Cook spoonfuls of fritter mixture for about 5-6 minutes each side, until golden and cooked through. Keep warm in oven until all fritters are cooked.

3 In a bowl combine tomatoes, remaining capsicum, coriander and vinegar. Add chilli flakes, if using. Season with salt and pepper.

4 Divide fritters between 2 serving plates and serve with fresh salsa and yoghurt drizzled over.

Nutrition Info (per serve)

Kilojoules 1590kJ

Calories 380cal

Protein 16g

Total fat 9g

–Saturated fat 2g

Carbohydrates 55g

–Sugars 15g

Dietary fibre 11g

Sodium 350mg

Calcium 190mg

Iron 4.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

Variations

Make it vegan: Use Orgran Vegan Easy Egg instead of egg. Check red wine vinegar is vegan and use vegan yoghurt.

Make it low FODMAP: Swap peas for green beans and use gluten-free all-purpose flour. Use green tips only of spring onions.

HFG tip

This recipe is from our Vegetarian weeknight meal planner feature – everything you need for four nights of delicious, nutritionist-approved meat-free meals for two, for under $67. Just grab the shopping list and get dinner done!

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