Curried Cauliflower and Pea Fritters with Mint Yoghurt

Prep Time
Cook Time
Ingredients
Difficulty
Servings

These delectable fritters are perfect for any meal or ‘on-the-go’ snack.

Ingredients

  • 1 kg cauliflower (1 small whole), base and stems trimmed
  • 3/4 cup self-raising flour
  • 3 tsp curry powder
  • 2 x large eggs, lightly beaten
  • 1/2 cup reduced fat milk
  • 1 clove garlic, crushed
  • 1/2 cup frozen green peas, thawed
  • 2 tbs canola or olive oil
  • 1/3 cup low fat plain Greek-style yoghurt
  • 1 tbs mango chutney
  • 1 tbs chopped fresh mint
  • 60g baby spinach leaves, to serve
  • 150g cherry tomatoes, halved, to serve

Method

  1. Cut cauliflower into florets. Boil, steam or microwave until tender. Drain well. Cool slightly then cut into small pieces (about 2cms).
  2. Whisk flour, curry powder, eggs, milk and garlic together in a large bowl until smooth. Stir in cauliflower and peas.
  3. Heat 2 tsp oil in a large non-stick frying pan over a medium-high heat. Drop 1/4-cup quantities of mixture into hot pan, spreading it out with the back of a spoon to make approximately 7cm fritters. Cook fritters for 2-3 minutes on each side or until golden brown and cooked through. Remove from pan and keep warm.
  4. Continue with remaining oil and cauliflower mixture, to make about 16 fritters altogether.
  5. To make mint yoghurt, combine yoghurt, chutney and mint in a small bowl.
  6. Serve fritters with mint yoghurt, baby spinach and cherry tomatoes.

 

Nutrition Information (per serve – 4 fritters)

Energy (kJ) 1462
Protein (g) 17.6
Fat  – Total (g) 13.8
–  Saturated fat (g) 2.0
Carbohydrate      – Total (g) 32.0
Fibre (g) 11.1
Sodium (mg) 344

 

 

Dietitian notes/ recipe tips

Note: Fritters can be frozen for up to 1 month. Pack in a container with baking paper sheets between layers. Reheat to serve.

Make these fritters even better by swapping the regular flour for wholemeal.

Gluten free? If you have coeliac disease swap the self raising flour for gluten free flour.

 

 

Provider acknowledgement

Recipe and image Sourced from Healthy Kids at www.healthykids.nsw.gov.au; https://www.healthykids.nsw.gov.au/recipes/cauliflower-and-pea-fritters-with-mint-yoghurt.aspx

Disclaimer: The above recipe meets Diabetes NSW&ACT nutrient criteria. However, the opinions expressed on the Healthy Kids website do not necessarily reflect the views of Diabetes NSW&ACT.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as needed. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for individualised advice.