Veg and white bean fritters with slaw recipe
This family-friendly, veg-packed meal provides 3 of your 5-a-day and is great with a crunchy carrot, cabbage and onion slaw on the side.
See method- Serves 6 (makes 18-20 fritters)
- 10 mins to prepare and 50 mins to cook
- 304 calories / serving
Ingredients
- 400g tin butter beans, drained and rinsed
- 450g courgettes, grated
- 3 spring onions, finely sliced
- 150g plain flour
- ½ tsp baking powder
- ¾ tsp smoked paprika
- 1 tsp garlic granules
- 1 tsp dried oregano, or other dried herbs such as basil or dill (optional)
- 100g reduced-fat salad cheese
- 1 lemon, zested and juiced
- 1 large egg
- 3 tbsp sunflower or rapeseed oil
For the slaw
- 2 medium carrots (200g), scrubbed and grated
- ½ red cabbage (around 450g), finely sliced
- ½ red onion, finely sliced
- 1 tsp caster sugar (optional)
- 10g fresh chives, finely snipped
- 1 tbsp sunflower oil
Each serving contains
- Energy
- 1275kJ 304.0kcal
- Fat
- 14g
- Saturates
- 3g
- Salt
- 1.1g
- Sugars
- 8g
of the Reference intake
Carbohydrate 33.4gProtein 11.7gFibre 7.6g
Method
- Coarsely mash the butter beans in a large bowl. Put the grated courgettes in the centre of a clean tea towel. Wring out as much excess water as you can, then add to the butter beans. Add the spring onions, flour, baking powder, paprika, garlic and dried oregano (if using); season. Stir to combine. Crumble in the cheese and stir through the lemon zest.
- In a jug, whisk the egg with 125ml water. Pour into the butter bean mixture; stir until no dry patches remain. Heat 1 tbsp oil in a large, nonstick frying pan over a medium heat. Working in batches, add 1 heaped tbsp batter per fritter to the pan, spreading it out slightly with a spoon. Cook for 5 mins undisturbed, then flip and cook for a further 5 mins. Repeat to use all the batter, adding a little more oil for each batch; you should have 18-20 fritters.
- Meanwhile, put the carrot, cabbage and onion in a bowl. Add the sugar, if using, chives, oil, the lemon juice and 1 tsp salt. Use your hands to scrunch together and coat evenly. Serve the fritters with a generous spoonful of slaw on the side.
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