Broccoli, Feta & Hemp Fritters

Broccoli, Feta & Hemp Fritters

Fritters are our go-to lazy dinner. They're super nutritious and packed full of flavour. They're also a great way to use up leftover veggies that have seen better days! The simple addition of hemp seeds and feta makes these that little bit extra special. 


Broccoli is a nutritional powerhouse. One serving of broccoli is bursting with fibre, vitamin K, vitamin A and vitamin C. In fact, broccoli has more vitamin C than an orange! Regularly including broccoli in your diet will boost your immune system, gut health, and eye health. It might also lower your risk of developing cancer, heart disease, and dementia. We've also included hemp seeds in this because they're a complete protein and great source of essential fatty acids like omega-3. Lots of people worry about the limitations of a vegetarian or vegan diet, we hope this shows you how nutritious and complete a plantbased diet can be.

 

Ingredients:

  • 2 TBSP olive oil
  • 1 medium-sized head of broccoli
  • ½ brown onion
  • 2 garlic cloves
  • ½ green chilli
  • 1 tsp cumin
  • 2 spring onions
  • 2 TBSP hemp seeds
  • 1 heaped handful sliced almonds (or nut of choice)
  • 1 egg
  • ½ cup ground almonds
  • 2 TBSP rice flour (brown is best)
  • 50g crumbly feta (exclude for dairy-free option)
  • Salt & pepper to taste

*Makes ~8 fritters

 

Instructions:

  • Finely dice the onion and add to a pan over a medium heat with 1 TBSP olive oil. Sauté the onions for ~4 minutes until soft and light in colour.
  • Finely chop the garlic and chilli and add to the pan. Cook for ~2 minutes.
  • Grate the broccoli florets (plus a little bit of the stem for extra texture and nutrients).
  • Add the broccoli to the pan with the cumin, salt, and pepper. Cook for ~5 minutes — you can make these without cooking the broccoli but we like the flavour it adds. 
  • Transfer the broccoli mix to a bowl. Add the sliced almonds, hemp seeds, spring onions, salt and pepper. 
  • Then mix in the egg. Followed by the ground almonds and rice flour. If the mixture is still very wet add a little more rice flour.
  • Finally gently mix in the crumbled feta.
  • Place the mixture in the fridge for ~10 minutes (or make this in advance for a quick mid-week dinner). Then shape into small patties.
  • Heat 1 TBSP olive oil in a frying pan over a medium heat. Add the patties to the pan and allow to cook for ~2 minutes each side.
  • These are best served warm but you can make them in advance and heat them up just before eating. We served these with a greek yoghurt, chive and lemon dip.

Tip: Save the broccoli stalks and use them to make a salad or roast them