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AuthorJanella
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I make these or a variation of these a couple of times a week. They are super-yummy, quick
to prepare, highly nutritious and freeze well. Everyone loves them and they are especially
great in kids’ lunchboxes – or yours. Use whatever veggies or legume you like. Make double
or triple the amount and freeze the fritters for up to three months.

Yields1 Serving
 3 tbsp coconut or olive oil
 1 small onion or leek, pale part only, washed well, diced
 1 tbsp finely chopped coriander stems
 1 garlic clove, crushed
 1 tsp each grated fresh ginger and turmeric
 1 corn cob, kernels removed
 125 g (4½ oz/1 cup) grated sweet potato
 1 zucchini, grated and squeezed dry
 1 tbsp chia seeds
 1½ cups dried cooked navy beans OR 1 × 400 g (14 oz) BPA-free tin drained navy beans
 25 g (1 oz/½ cup) chopped mixed herbs (such as flat-leaf parsley, mint, dill, basil or coriander)
 2 tsp unrefined salt or tamari, or to taste
 45 g (1½ oz/¼ cup) brown rice flour
1

In a heavy-based frying pan, heat 1 tablespoon of the oil over medium heat, add your onion or leek and the coriander stems and sauté for 1 minute until translucent. Next, add the garlic, ginger and turmeric and stir for a few seconds. Then stir in all the veggies and the chia seeds, mixing well to coat everything in the oil. Remove from the heat.

3

Place the navy beans in a food processor and blitz for a few seconds. Now add the veggie mixture, herbs and salt or tamari. Turn the motor off then add the flour and pulse until you have a firm mixture. (You can also do this step by hand, using a fork to mash the beans.)

5

With wet hands, divide the mixture into 12 and roll into balls about the size of a large walnut, then flatten into a patty. Wipe out the frying pan with some paper towel. Reheat the pan over medium heat and add the remaining oil. Fry the patties, in batches – being careful not to overcrowd the pan – until golden, about 3 minutes on each side. Drain on paper towel.

Ingredients

 3 tbsp coconut or olive oil
 1 small onion or leek, pale part only, washed well, diced
 1 tbsp finely chopped coriander stems
 1 garlic clove, crushed
 1 tsp each grated fresh ginger and turmeric
 1 corn cob, kernels removed
 125 g (4½ oz/1 cup) grated sweet potato
 1 zucchini, grated and squeezed dry
 1 tbsp chia seeds
 1½ cups dried cooked navy beans OR 1 × 400 g (14 oz) BPA-free tin drained navy beans
 25 g (1 oz/½ cup) chopped mixed herbs (such as flat-leaf parsley, mint, dill, basil or coriander)
 2 tsp unrefined salt or tamari, or to taste
 45 g (1½ oz/¼ cup) brown rice flour

Directions

1

In a heavy-based frying pan, heat 1 tablespoon of the oil over medium heat, add your onion or leek and the coriander stems and sauté for 1 minute until translucent. Next, add the garlic, ginger and turmeric and stir for a few seconds. Then stir in all the veggies and the chia seeds, mixing well to coat everything in the oil. Remove from the heat.

3

Place the navy beans in a food processor and blitz for a few seconds. Now add the veggie mixture, herbs and salt or tamari. Turn the motor off then add the flour and pulse until you have a firm mixture. (You can also do this step by hand, using a fork to mash the beans.)

5

With wet hands, divide the mixture into 12 and roll into balls about the size of a large walnut, then flatten into a patty. Wipe out the frying pan with some paper towel. Reheat the pan over medium heat and add the remaining oil. Fry the patties, in batches – being careful not to overcrowd the pan – until golden, about 3 minutes on each side. Drain on paper towel.

Fantastic Veggie fritters
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