Veggie Fritters

Veggie Fritters are a delicious, quick, and healthy meal idea. Nutrition Manager Erin Pellegrin RD demonstrates her favorite recipe.

Ingredients

1 C broccoli, grated
2-3 small zucchini, grated and drained
3 carrots, grated
1 onion, diced and sautéed
1 C corn kernels
2 eggs
2 tsp salt
¼ tsp black pepper
½ C panko breadcrumbs
¼ C chickpea flour
½ tsp baking powder
¼ C nutritional yeast
Oil for pan – I used avocado oil

Directions

In advance – prep zucchini:

1. Grate zucchini, sprinkle with 1 tsp salt and set in fine mesh strainer. Place a bowl on top of the zucchini and weigh it down.
2. Let it sit for up to 1 hour. Once drained, wrap in a cheesecloth, clean kitchen towel or a few layered paper towels and squeeze out remaining liquid until dry as possible. Set aside.

Prep fritters:

1. In a large bowl, mix flour, baking powder, breadcrumbs and nutritional yeast. Add all the veggies and toss to combine. Be sure zucchini is broken up and everything is covered with flour mixture.
2. Crack eggs into a small bowl, give a little whisk and pour over veggie mixture. Mix to thoroughly combine.
3. Heat the sauté pan over medium-high heat, add drizzle of oil and coat the bottom of the pan.
4. Cook 3-4 minutes on each side, turning down the heat if they begin to brown too quickly.
5. Remove from pan and set on a paper towel lined baking sheet.
6. Repeat until mixture is gone.

 

REHEAT: Place fritters in a 350 F oven and heat for about 20 minutes.

Adapted from original recipe: Veggie Cakes.

Tangy Carolina-Style Mustard Sauce

Ingredients

• 1 C yellow mustard
• ½ C apple cider vinegar
• 3 T brown sugar
• 1 tsp cayenne pepper
• 2 tsp smoked paprika
• 2 T Dijon mustard
• 1 tsp garlic powder
• 1 T BBQ sauce (use your favorite)
• 1 T Worcestershire sauce

Directions

1. 1. Combine all ingredients in a saucepan and whisk.
   2. Cook on low heat 5-8 minutes until sugar is dissolved, whisking constantly to avoid scorching.
   3. Once all ingredients are cooked, remove from heat and let cool.
   4. Pour into jar or glass storage container and refrigerate. Use within 5 days.