Savory Corn, Zucchini & Chickpea Fritters
These delightful Savory Corn, Zucchini & Chickpea Fritters make for a perfect low-GI lunch or snack option. Packed with protein-rich chickpeas and vibrant vegetables, they are not only nutritious but also bursting with flavor. Easily customizable with your choice of herbs and spices, these fritters can be enjoyed as is or paired with a fresh salad and tangy tomato chutney. Ideal for meal prep, they freeze well and can be reheated for a quick bite whenever you're craving something wholesome and delicious.
4
Servings
240
Calories
9
Ingredients
Ingredients
Chickpeas
400 g (drained and rinsed)
Reduced-fat milk
1/2 cup (none)
Eggs
2 (none)
Self-raising flour
3/4 cup (none)
Zucchini
1 (large, grated, and excess liquid squeezed out)
Corn kernels
310 g (drained and rinsed)
Fresh mint leaves
2 tablespoons (chopped)
Green onions (scallions)
3 (thinly sliced)
Olive oil flavored cooking spray
as needed (none)
Instructions
1
Start by placing the drained and rinsed chickpeas into a food processor. Pulse them a few times until roughly chopped; do not puree.
2
In a separate jug, whisk together the reduced-fat milk and eggs until well combined.
3
In a large mixing bowl, add the self-raising flour. Gradually pour the milk and egg mixture into the flour while whisking constantly until you achieve a smooth batter.
4
Fold in the chopped chickpeas, grated zucchini, corn kernels, fresh mint, and sliced green onions until all ingredients are evenly distributed throughout the batter.
5
Preheat a large non-stick frying pan over medium-high heat and lightly spray with olive oil cooking spray.
6
Using a 1/4 cup measuring cup, scoop the fritter mixture into the pan. Spread each scoop slightly with a spatula to flatten them down.
7
Cook the fritters for 2 to 3 minutes on each side, or until they are golden brown and cooked through.
8
Once cooked, transfer the fritters to a warm plate and cover with a clean towel or foil to keep them warm.
9
Repeat the frying process with the remaining fritter mixture, reapplying cooking spray as needed to prevent sticking.
10
Serve the fritters warm alongside fresh salad leaves and a dollop of tangy tomato chutney for a complete meal.
Nutrition Information
5.5
Fat
32
Carbs
13
Protein
9
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are Savory Corn, Zucchini & Chickpea Fritters?
They are a nutritious, protein-rich snack or lunch option made with chickpeas, zucchini, and corn, perfect for meal prep.
Are these fritters healthy?
Yes, they are packed with protein and fiber, and they are designed as a low-GI meal option.
How many calories are in one serving?
Each serving contains approximately 240 calories.
How much protein is in these fritters?
There are 13 grams of protein per serving.
What is the fiber content of this recipe?
Each serving provides 9 grams of dietary fiber.
Are these fritters suitable for a vegetarian diet?
Yes, these fritters are vegetarian-friendly.
How many servings does this recipe make?
The recipe is designed to make 4 servings.
Is there a gluten-free option for this recipe?
Yes, while the standard recipe uses self-raising flour, it can be adapted with gluten-free alternatives as mentioned in the tags.
What type of milk should I use?
The recipe calls for 1/2 cup of reduced-fat milk.
How many eggs are needed?
You will need 2 eggs to bind the fritter batter.
How should I prepare the zucchini?
The zucchini should be grated, and the excess liquid must be squeezed out to prevent soggy fritters.
How do I prepare the chickpeas?
Drain and rinse the chickpeas, then pulse them in a food processor until roughly chopped, but do not puree them.
Can I use a food processor for the whole batter?
No, the food processor is only for chopping the chickpeas; the rest of the ingredients should be whisked and folded in by hand.
What type of flour is required?
The recipe requires 3/4 cup of self-raising flour.
What herbs are used for flavoring?
The recipe uses 2 tablespoons of chopped fresh mint leaves and 3 thinly sliced green onions.
How much corn is used?
The recipe uses a 310g can of corn kernels, drained and rinsed.
What is the best way to cook the fritters?
Cook them in a large non-stick frying pan over medium-high heat using olive oil cooking spray.
How long do the fritters take to cook?
Cook the fritters for 2 to 3 minutes on each side until they are golden brown and cooked through.
What size should each fritter be?
Use a 1/4 cup measuring cup to scoop the mixture for consistent sizing.
How do I keep the fritters warm while cooking in batches?
Transfer cooked fritters to a plate and cover them with a clean towel or foil to maintain their heat.
Can these fritters be frozen?
Yes, these fritters freeze well and are ideal for quick meals later.
How do I reheat the fritters?
They can be reheated for a quick bite whenever you're craving something wholesome.
What is the fat content per serving?
Each serving contains 5.5 grams of fat.
How many carbohydrates are in a serving?
There are 32 grams of carbohydrates per serving.
What should I serve with these fritters?
They are best served warm with fresh salad leaves and a dollop of tangy tomato chutney.
Can I customize the spices?
Yes, the recipe is easily customizable with your choice of additional herbs and spices.
Is this recipe good for meal prep?
Absolutely, they are ideal for meal prep as they store and reheat effectively.
What is the texture of the chickpeas in the fritters?
The chickpeas should be roughly chopped to provide texture rather than being a smooth puree.
Do I need to use oil?
The recipe uses olive oil flavored cooking spray to prevent sticking while keeping the fat content lower.
What is the total number of ingredients?
There are 9 main ingredients in this recipe.