Spring vege and potato fritters with fresh tomato salsa
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
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
- spray oil
- 2 tomatoes, diced
- 2 tablespoons chopped fresh coriander
- 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.
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)
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Calories 380cal
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Kilojoules 1590kJ
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Protein 16g
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Total fat 9g
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–Saturated fat 2g
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Carbohydrates 55g
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–Sugars 15g
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Dietary fibre 11g
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Sodium 350mg
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Calcium 190mg
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Iron 4.5mg
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: Melanie Jenkins
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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.
