Name: ZUCCHINI, PEA AND FETA FRITTERS
Cook time: 40 min
Ingredients: 4 medium zucchini ((approximately 700g)); 1 1/2 tsp salt; 4 eggs; 1 cup shelled peas, fresh or frozen ((150g)); 1/2 cup finely grated parmesan ((40g)); 2 Tbsp finely chopped mint; 1 cup brown rice flour ((120g)); 1 tsp baking powder; 1/4 tsp black pepper; 150 g feta cheese ((5.3oz)); 2 Tbsp olive oil; 1/3 telegraph cucumber; 1/3 cup plain, unsweetened yoghurt ((80ml)); 1/3 cup lite sour cream ((80ml)); 1/2 Tbsp finely chopped mint; 2 large tomatoes; 60 g Mediterranean or baby rocket ((2.1oz)); 50 g feta cheese ((1.8oz) (optional))

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These zucchini, pea and feta fritters are equally as good for lunch as they are for dinner. For a non-vegetarian option, I can highly recommend adding either bacon or smoked salmon!

The brown rice flour works a treat in the fritters, providing a boost of nutrition and making this a very easy gluten-free meal (just make sure your baking powder is gluten-free).

Removing moisture from the zucchini is key to ensuring non-soggy fritters, so don’t skip this step!

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ZUCCHINI, PEA AND FETA FRITTERS

Keyword: MAIN MEALS, VEGETARIAN

Difficulty: Easy

Ready In: 40 minutes

Serves: 4

This summery meal of zucchini, pea and feta fritters is equally as good for lunch as it is for dinner. For a non-vegetarian option, I can highly recommend adding either bacon or smoked salmon!

QUICK PRINT

Ingredients

FRITTERS

4 medium zucchini (approximately 700g)
1 1/2 tsp salt
4 eggs
1 cup shelled peas, fresh or frozen (150g)
1/2 cup finely grated parmesan (40g)
2 Tbsp finely chopped mint
1 cup brown rice flour (120g)
1 tsp baking powder
1/4 tsp black pepper
150 g feta cheese (5.3oz)
2 Tbsp olive oil

TO SERVE

1/3 telegraph cucumber
1/3 cup plain, unsweetened yoghurt (80ml)
1/3 cup lite sour cream (80ml)
1/2 Tbsp finely chopped mint
2 large tomatoes
60 g Mediterranean or baby rocket (2.1oz)
50 g feta cheese (1.8oz) (optional)

Instructions

PREP ZUCCHINI
Grate zucchini and place in a colander in the sink. Mix in the salt and leave to sit for 10 minutes, then press down with paper towels or a clean tea towel, removing as much moisture as you can can.
MAKE FRITTERS
In a large bowl, whisk together zucchini, eggs, peas, parmesan and mint. Stir in the flour, baking powder and pepper until just combined. Roughly chop the feta into cubes and fold into the fritter mixture.
Preheat oven to 100ºC (210ºF) to keep the fritters warm. Place an oven rack over an oven tray. Heat 1 tablespoon olive oil in a large frying pan over medium-high heat. Place approximately 1/4 cup measurements of mixture in the pan and spread out into rounds. Cook fritters for 3 minutes each side, until golden brown. Place in the oven on the rack to keep warm while you cook the remaining mixture. Add more oil to the pan as required.
PREPARE SERVING INGREDIENTS
Dice cucumber into small cubes. Whisk together yoghurt, sour cream and mint. Stir in cucumber and season with salt and pepper to taste. Slice tomatoes.
SERVE
Divide fritters between individual serving plates. Top with rocket, tomato and a generous dollop of cucumber yoghurt sauce. Crumble over the extra feta, if using.

Recipe Notes

WINE MATCH: Go for a fresh and fruity Sauvignon Blanc.
GLUTEN-FREE OPTION: Make sure baking powder is gluten-free.
INGREDIENT NOTES / SWAPS: You can use plain flour instead of brown rice flour.
MAKE IT MEATY: Grilled bacon or sliced smoked salmon are both great additions to this meal. If you’re not vegetarian, I can highly recommend either of these options!
STORING AND REHEATING: Store fritters in the fridge, separate from salad ingredients and sauce. Fritters are best reheated in the frying pan with a little oil, or in a really hot oven.