These tasty Indian-inspired spiced fritters are packed with veggies and protein, making this an easy, nutrient-dense dinner.
This Week
9 Dec - 15 Dec
Spiced Veggie and Chickpea Fritters with Garlic Yoghurt Sauce
- Under 30 minutes
- 4
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Meal Prep Guide
Steam the broccoli and cauliflower (store together in an airtight container in the fridge).
Ingredients:
- 1 broccoli (cut into small florets)
- ¼ cauliflower (cut into small florets)
Method:
- Add the cauliflower to a steamer and steam for 3 minutes before adding the broccoli, then steam for another 3-4 minutes, or until they are both cooked to al dente.
- Once cooked and cool enough to handle, roughly chop so they resemble the consistency of cauliflower rice.
Make the garlic, yoghurt sauce (store in an airtight container in the fridge).
Ingredients:
- ½ cup greek yoghurt
- 1 lemon (juice)
- 1 small garlic clove (crushed)
Method:
- To make the garlic yoghurt sauce, simply add all the ingredients into a small bowl and mix well to combine.’
Roast a ¼ cup of cashews (Store in an airtight container in the pantry)
Tips
Tips
- Because every broccoli and cauliflower differs in size you may need to adjust the quantity of flour. We like to cook one fritter first to make sure the consistency is right, if they don’t hold together, add a little more flour.
- Don’t cook the fritters on high heat, you want the centre to cook through without them burning on the outside.
- This is a lighter meal so if you’ve got a hungry household to feed then may want to serve it alongside some smoked salmon, crispy bacon or some avocado.
Shortcuts
Vegetables
- Swap out the cauliflower for ½ cup grated sweet potato
Other
- Swap out the flour for spelt flour.
- Swap out the feta for grated halloumi or cheddar.
Ingredients
Spiced Veggie and Chickpea Fritters
- 400g tin of chickpeas (rinsed and drained)
- 1 broccoli (cut into florets)
- ¼ cauliflower (cut into florets)
- 3 eggs
- 1 lemon (zest)
- 1 Tbsp curry powder
- 100g feta (crumbled)
- ½ cup flour
- Salt and pepper
- Coconut oil for cooking
Garlic, yoghurt sauce
- ½ cup greek yoghurt
- 1 lemon (juice)
- 1 small garlic clove (crushed)
Side salad
- 2 Tbsp olive oil
- 1 Tbsp apple cider vinegar
- 1 head petite cos (roughly chopped)
- 1 red chilli (finely sliced)
- ½ cup fresh coriander (roughly chopped)
- ¼ cup roasted cashews (roughly chopped)
Method
- Preheat the oven to 100 degrees, fan bake.
- Get started by steaming the cauliflower and broccoli. Add the cauliflower to a steamer and steam for 3 minutes before adding the broccoli, then steam together for another 3-4 minutes, or until they are both cooked to al dente. Once cooked and cool enough to handle, roughly chop until they resemble the consistency of cauliflower rice.
- While the vegetables are cooking, mash the chickpeas using a potato masher or fork; mash until they form a chunky crumb texture.
- Add all the fritter ingredients to a large bowl and mix well to combine.
- Heat a large frypan over medium heat, add a generous amount of coconut oil and cook the fritters (about ¼ of a cup per fritter) for 2-3 minutes on either side or until golden and cooked through. You may need to use a spatular or spoon to help flatten the fritter.
- Place the cooked fritters into the oven at 100 degrees fan bake to keep warm, while you cook the remaining fritters and prepare the yoghurt garlic sauce and salad.
- To make the garlic yoghurt sauce, simply add all the ingredients into a small bowl and mix well to combine.
- To make the salad, add the olive oil, apple cider vinegar and a pinch of salt to a medium bowl; whisk to combine. Add the salad leaves and toss to coat it in the dressing; garnish with chilli, coriander and cashews.
- Serve the fritters with a dollop of garlic yoghurt, and alongside the salad.
Variations
Vegetables
- Swap out the cauliflower for ½ cup grated sweet potato
Other
- Swap out the flour for spelt flour.
- Swap out the feta for grated halloumi or cheddar.
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