Spring vege and potato fritters with fresh tomato salsa

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

Stuffed with vege and flavour, these vegetarian fritters can be a main when served with the salsa or can be a side or starter when served on their own.

Serves: 2

Time to make: 30 mins

Ingredients

More weights & measures

1 courgettezucchiniX, 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
spray oil
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

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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.

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!

Nutrition Info (per serve)

Calories 380 cal

Kilojoules 1590 kJ

Protein 16 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 55 g

Sugar 15 g

Dietary fibre 11 g

Sodium 350 mg

Calcium 190 mg

Iron 4.5 mg

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.