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
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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.
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.
