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Mexican inspired black bean and zucchini fritters from dietitian Liam

Monday, 4 June 2018
Mexican inspired black bean and zucchini fritters from dietitian Liam


Mexican inspired black bean and zucchini fritters are simple, quick and easy to make. These are great for a snack, great for when you’re entertaining guests, great for an appetiser, honestly, they’re just great. Cooked with fresh ingredients they’re packed with veggies including black beans, zucchini and carrots and are a convenient and delicious way to incorporate more veggies into your diet. They can be served with sweet chilli sauce, sour cream or salsa for an added Mexican hit!


How many black bean and zucchini fritters does this recipe make?


This recipe makes roughly 18 fritters.


How long do they take to cook?


Prep time: 20 minutes | cook time: 20 minutes.


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Ingredients:

  • 250g carrot/3 medium carrots, grated
  • 700g/3 medium zucchinis, grated
  • 80g/0.5 cup spring onion, chopped
  • 1 tin black beans, rinsed and drained
  • 1 tsp minced garlic
  • 2 eggs, beaten
  • 3/4 cup wholemeal flour
  • 3/4 cup self raising flour
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp ground pepper
  • 1/4 tsp chilli flakes
  • 1 tbsp extra virgin olive oil
  • 1/4 cup grated parmesan cheese 


Method:


Grate carrot and zucchini, using either a nut bag, cheese cloth or tea towel, wrap up the carrot and zucchini and squeeze out as much moister as possible (this will result in a less sticky consistency of the batter)

black bean and zucchini fritters dietitian recipe


Add all ingredients into a mixing bowl and mix together well, let sit for 10 minutes to allow the flour to absorb some of the moisture. Lightly oil a pan on medium heat and using 1/3 cup scoop out portions of the mix onto the pan and lightly flatten Cook multiple at a time for 2-3 minutes each side until golden brown Remove from pan and allow to cool slightly before serving.


Nutritional information: per fritter:


435kj, 4.6g protein, 3.5g fat, 11.5g carbohydrates, 3.5g fibre, 135mg sodium


More information and recipes about healthy eating from the Inspiro blog




About Inspiro


Inspiro is a local, non-profit community health service that provides dental and allied health services for the Yarra Ranges community from our Lilydale, Tecoma and Healesville clinics and various community venues. We have dentists to look at your teeth, health professionals to help get you moving and active, health services for children and older people, support if you are living with ongoing illness, podiatrists to look at your feet, someone to talk to about your mental health, and many other services to help you reach your own health goals.

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