Broccoli and pea fritters
Delight in these nutritious Broccoli and Pea Fritters, made with fresh broccoli, sweet peas, garlic, and shallots, blended with spearmint, chickpeas, and corn flour. Pan-fried to perfection with olive oil, these fritters are paired with a refreshing cucumber and avocado salad, and creamy low-fat cottage cheese. Perfect for a healthy and delicious meal!
- 27 May 2024
- Cook time 25 min
- Prep time 0 min
- 4 Servings
- 13 Ingredients
Broccoli and pea fritters are a delightful and nutritious dish that combines the vibrant, fresh flavors of broccoli, peas, and spearmint. This recipe is not only simple to make but also packs a punch of vitamins, minerals, and proteins, making it a perfect option for a healthy meal. Let's get cooking!
Ingredients:
Instructions:
- Trim the broccoli into florets and steam or blanch it until tender, about 5 minutes. Allow to cool slightly, then finely chop or mash it.
- In a large mixing bowl, combine the chopped broccoli, minced garlic, chopped shallots, spearmint, peas, and chickpeas. Mix well to combine.
- Add the corn flour and beaten eggs to the vegetable mixture. Stir until all ingredients are well incorporated.
- Heat olive oil in a large non-stick skillet over medium heat. Using your hands, form the vegetable mixture into small patties or fritters, about 2 inches in diameter.
- Place the fritters in the skillet and cook for about 4-5 minutes on each side, or until golden brown and crispy. You may need to do this in batches to avoid overcrowding the pan. Transfer cooked fritters to a paper towel-lined plate to drain any excess oil.
- In a large bowl, toss the spinach, sliced cucumbers, and avocado together. Season with a little salt and pepper if desired.
- Serve the warm fritters alongside the fresh salad. Add a generous dollop of lowfat cottage cheese on the side or directly on top of the fritters for added creaminess.
- Enjoy these delicious, nutritious broccoli and pea fritters with a refreshing salad that complements the fritters perfectly!
Tips:
- Ensure the broccoli is finely chopped to help it cook evenly and blend well with the other ingredients.
- You can use fresh or frozen peas. If using frozen peas, let them thaw and dry them off before adding them to the mixture.
- For a gluten-free version, you can substitute corn flour with chickpea flour.
- Add a pinch of salt and pepper to taste, or any other preferred seasonings.
- Cook the fritters on medium heat to get a crispy exterior without burning them.
There you have it—delicious and healthy broccoli and pea fritters! These fritters are versatile and can be served as a main dish or a side. Pair them with a dollop of low-fat cottage cheese or a refreshing cucumber and avocado salad. Enjoy your meal and the burst of fresh flavors!
| Nutrition Facts | |
|---|---|
| Serving Size | 450 grams |
| Energy | |
| Calories 320kcal | 13% |
| Protein | |
| Protein 20g | 13% |
| Carbohydrates | |
| Carbohydrates 36g | 11% |
| Fiber 11g | 28% |
| Sugar 10g | 10% |
| Fat | |
| Fat 16g | 18% |
| Saturated 2.92g | 10% |
| Cholesterol 110mg | - |
| Vitamins | |
| Vitamin A 140ug | 16% |
| Choline 150mg | 27% |
| Vitamin B1 0.35mg | 29% |
| Vitamin B2 0.49mg | 38% |
| Vitamin B3 2.61mg | 16% |
| Vitamin B6 0.53mg | 31% |
| Vitamin B9 220ug | 55% |
| Vitamin B12 0.62ug | 26% |
| Vitamin C 70mg | 79% |
| Vitamin E 1.87mg | 12% |
| Vitamin K 170ug | 142% |
| Minerals | |
| Calcium, Ca 140mg | 11% |
| Copper, Cu 0.38mg | 0% |
| Iron, Fe 3.54mg | 32% |
| Magnesium, Mg 90mg | 22% |
| Phosphorus, P 320mg | 26% |
| Potassium, K 1020mg | 30% |
| Selenium, Se 16ug | 30% |
| Sodium, Na 330mg | 22% |
| Zinc, Zn 2.24mg | 20% |
| Water | |
| Water 370g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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