Pea, Mint and Haloumi Fritters with Tomato and Capsicum Sauce

11:30 am on 15 October 2012

Serves 4
Time to make 45: minutes
diabetes-friendly
vegetarian

Ingredients

Fritters

  • ½ cup trim milk
  • 2 eggs
  • 1/2 cup self-raising flour
  • 2 cups frozen peas, thawed
  • 300g grated courgettes (about 2 cups grated, or 2 large courgettes. Excess moisture squeezed out)
  • 100g feta or haloumi, chopped in small pieces
  • 2 tablespoons fresh chives, chopped
  • 2 tablespoons fresh mint, chopped
  • 1 teaspoon lemon zest
  • oil spray

Tomato and capsicum sauce

  • oil spray
  • 1 red onion, roughly chopped
  • 1 clove garlic, crushed
  • 1 teaspoon cumin
  • 2 red capsicums, deseeded, roughly chopped
  • 400g can chopped tomatoes
  • 1 tablespoon balsamic vinegar

4 cups salad with a little vinaigrette

Method

To make sauce, spray a frying pan with oil and place over a medium-high heat. Add onion, garlic and cumin. Cook, stirring, for 3-4 minutes until onion has softened. Add capsicums and cook for 3-4 more minutes then add tomatoes and balsamic. Stir to combine. Simmer over a low heat for about 10 minutes. Blend in a processor or blender until smooth or until you get a thick sauce consistency.

To make fritters, whisk together milk and eggs in a large bowl. Gradually whisk in flour until smooth and well combined. Stir through peas, courgettes, cheese, herbs and lemon zest.

Spray a large frying pan with oil and place over a medium heat. Spoon ¼ cupfuls of mixture into pan, making 3 fritters at a time. Cook for 3 minutes each side or until golden and cooked through. Spray pan with a little more oil. Continue with batter to make 12 fritters in total.  Serve fritters with sauce and salad.

Wine match

Sauvignon Blanc
2012 Ara Single Estate

From Nine To Noon

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