9 July 2014
RYE, CHICKPEA & COURGETTE FRITTERS
I mentioned in this post that one of my new daily routines is to try to eat clean, to cut out dairy and to make as many meals as I can from scratch, reducing the amount of salt, sugar and stabilisers found in processed foods. At first this felt quite time consuming, but now I'm finding it easier to come up with simple fresh dishes and sauces that are rich in goodness and don't take an age to make. Last week we got stuck into this simple recipe and served it with fresh asparagus and homemade greek mint yoghurt, which F loves. It really does make me happy knowing what's going into his meals and seeing him leave an empty plate at the table.
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For the fritters you'll need:
1 courgette, coarsely grated and squeezed dry
1 small red onions, coarsely grated and squeezed dry
300g of organic chick peas, drained and rinsed
1 cup of German Rye breadcrumbs
1 tsp of coarse sea salt
Rapeseed oil for the baking tray
1 egg, lightly whisked
1 teaspoon of Flaxseed
200g Asparagus spears
For the Greek Mint Yoghurt you'll need:
170g low fat or 0% fat greek yoghurt
2 small garlic clove, finely chopped
3 sprigs of mint leaves, finely chopped
1 tsp of extra virgin olive oil
pinch of coarse sea salt
1. Preheat oven to 220 celsius.
2. Make your fresh yoghurt dip by combining the garlic, mint, extra virgin olive oil and salt into a bowl, before adding the greek yoghurt and mixing well. Let the yoghurt sit to infuse the flavours.
3. Place the chickpeas in a bowl and mash them until almost paste like, if you have a blender you can give them a whizz to save time.
4. In a separate bowl mix the courgette, onion, rye breadcrumbs, salt and flaxseed together.
5. Add the chickpeas and egg into the bowl and mix well.
6. Using your hands, form the mixture into patties and place onto a oiled baking tray.
7. Bake in the oven for 20 minutes or until golden, turning once during cooking.
8. Before the fritters have finished baking steam a pack of fresh asparagus for five minutes until bright green, serve alongside the fitters and yoghurt dip.
These fritters are great alongside mixed leaf salad, or served in pitta bread, with salsa or mint greek yoghurt.
I'd love to hear what healthy eats you've been enjoying recently?