Show me:
Show me:
Cajun veggie fritters with cucumber yoghurt
heartfoundation.org.au|Helpline 13 11 12

Cajun veggie fritters with cucumber yoghurt

25 minutes (15 minutes)

Makes 16 fritters - 4 fritters per serve

  • 2/3 cup wholemeal self-raising flour
  • 1 tablespoon Cajun spice mix
  • 5 eggs, lightly beaten
  • ½ cup grated tasty cheese
  • 420g can no added salt four bean mix, drained
  • 1 large carrot, grated
  • 2 medium zucchini, grated
  • 4 green shallots, thinly sliced
  • 2 tablespoons olive oil, for pan-frying
  • 100g baby rocket leaves and lemon wedges, to serve

Cucumber Yoghurt:

  • 1/3 cup creamy Greek yoghurt
  • 1 small Lebanese cucumber, finely diced
  • 1 tablespoon chopped fresh mint (optional)
  1. Place flour in a large bowl. Add spice mix and eggs. Stir to make a thick batter. Add cheese, beans, carrot, zucchini and shallots. Season with pepper. Stir until well combined.
  2. Heat a lightly oiled, large non-stick frying pan over a medium heat. Add a generous ¼ cup of the mixture, spreading to make an 8cm fritter. Repeat to make 3 more. Cook about 3 minutes on each side, or until golden brown. Transfer to a tray. Cover with foil to keep warm. Continue with remaining mixture to make 16 fritters in total, lightly re-oiling pan between each batch.
  3. To make Cucumber Yoghurt, combine all ingredients in a small bowl.
  4. Serve warm fritters with cucumber yoghurt, rocket and lemon wedges.

Tips

  • Cajun spice mix usually consists of paprika, cumin, oregano, thyme, pepper and chilli. It’s available from major fruit and vegetable stores.
  • In contrast, Cajun seasoning contains similar spice blend but is higher in sodium.
  • Leftover fritters will keep in a container in the fridge for up to 4 days. Reheat in microwave oven just before serving.

You might also be interested in

What is FoodTrack?

What is FoodTrack?

What is FoodTrack?

FoodTrack supports the collection and monitoring of nutrition and product data for foods and beverages in Australian supermarkets. ...

Holiday Treats | Holiday Recipe Booklet

Holiday Treats | Holiday Recipe Booklet

Holiday Treats | Holiday Recipe Booklet

Bring family and friends together in the kitchen over this Festive season to help you create your favourite festive treats!...

What is plant-based eating

What is plant-based eating

What is plant-based eating

Learn about plant-based eating and its impact on heart health ...

Cauliflower and cashew korma

Cauliflower and cashew korma

Cauliflower and cashew korma

20 minutes
Serves 4

Heart Foundation Tick

Heart Foundation Tick

Heart Foundation Tick

The Tick Program has made a substantial contribution to the health of Australians over the past 26 years....

Nutrition Evidence Summaries and Reviews

Nutrition Evidence Summaries and Reviews

Nutrition Evidence Summaries and Reviews

Chicken and avocado banh mi

Chicken and avocado banh mi

Chicken and avocado banh mi

15 minutes + 30 minutes chilling
Serves 2

How can I eat more fruit and vegetables for a healthy heart?

How can I eat more fruit and vegetables for a healthy heart?

How can I eat more fruit and vegetables for a healthy heart?

Nutrition Position Statements

Nutrition Position Statements

Nutrition Position Statements

The Heart Foundation’s food and nutrition position statements have been developed to keep you informed about our position on a range of nutrition issues relating to heart health. ...

Chicken caprese pizza

Chicken caprese pizza

Chicken caprese pizza

20 minutes
Serves 4 (1 pizza per serve)

Together, we can change the future of heart disease

Together, we can change the future of heart disease

Together, we can change the future of heart disease

The power of your ongoing support can help save lives and keep more families together. Help us continue to fund promising heart research projects by donating today. ...

Health Professional Tools

Health Professional Tools

Health Professional Tools

Guidelines, publications and support for the health professional community....

Heart Health Check Toolkit

Heart Health Check Toolkit

Heart Week 2022

Heart Week 2022

Heart Week 2022

With one Australian having a heart attack or stroke every 4 minutes, you have the power to change this statistic. ...

Time to book a Heart Health Check?

Time to book a Heart Health Check?

Time to book a Heart Health Check?

If you're 45 and over, or 30 and over if you're of Aboriginal or Torres Strait Islander descent, you should book your Heart Health Check today...

What is angina?

What is angina?

What is angina?

Angina is a type of chest pain or discomfort that’s a symptom of an underlying heart problem, usually coronary heart disease (CHD)....

Heart Foundation delivers $17.2 million for cutting-edge heart research in a challenging year

Heart Foundation delivers $17.2 million for cutting-edge heart research in a challenging year

Heart Foundation delivers $17.2 million for cutting-edge heart research in a challenging year

Media Release 20 October 2020...

Pumpkin soup

Pumpkin soup

35 minutes
Serves 4

Exercises to do at home

Exercises to do at home

Exercises to do at home

All you need to know about keeping active during COVID-19....

What is a heart attack?

What is a heart attack?

What is a heart attack?

The most common cause of a heart attack is coronary heart disease....

Using genomic data to improve the understanding, prevention and management of heart disease

Using genomic data to improve the understanding, prevention and management of heart disease

Dr Sonia Shah, Institution: The University of Queensland...

Our corporate partners

Our corporate partners

Our corporate partners

We value the support of all of our corporate partners....

Tex Mex chicken burgers

Tex Mex chicken burgers

Tex Mex chicken burgers

10 minutes
Serves 2

Physical activity resources

Physical activity resources

Physical activity resources

Resources for health professionals interested in physical activity....

COVID-19 info & FAQs

COVID-19 info & FAQs

COVID-19 info & FAQs

Information and FAQs about COVID-19 and heart disease....

Fats, oils and heart health

Fats, oils and heart health

Fats, oils and heart health

Get the right balance of healthy fats in your diet ...

Beef recipes

Beef recipes

Beef recipes

Find heart healthy beef recipes....

What is cardiac rehab?

What is cardiac rehab?

What is cardiac rehab?

Cardiac rehab is proven to keep you out of hospital and reduce your risk of death from heart conditions....

What is heart valve disease?

What is heart valve disease?

What is heart valve disease?

Heart valve disease means that your heart valve or valves don't open or close properly....

Aboriginal and Torres Strait Islander peoples: Heart Health Projects

Aboriginal and Torres Strait Islander peoples: Heart Health Projects

Aboriginal and Torres Strait Islander peoples: Heart Health Projects

Projects aimed at improving the heart health of Aboriginal and Torres Strait Islander peoples ...

Chicken and two-grain stuffed capsicums

Chicken and two-grain stuffed capsicums

Chicken and two-grain stuffed capsicums

10 - 12 minutes
Serves 4

Heart medicines – Frequently asked questions

Heart medicines – Frequently asked questions

Heart medicines – Frequently asked questions

Find answers below to frequently asked questions about heart medicines. ...

PhD Scholarship

PhD Scholarship

Scholarship support will be provided to successful applicants looking to attain a research-based postgraduate degree (Doctor of Philosophy or Master’s Degree by Research). ...

What is a cardiac arrest?

What is a cardiac arrest?

What is a cardiac arrest?

With immediate help a cardiac arrest can be survived. Learn how to save a life....

Absolute CVD risk clinical guidelines

Absolute CVD risk clinical guidelines

The Absolute Cardiovascular Disease Risk (CVD) Guidelines helps healthcare professionals identify, prevent and manage a person's risk of developing CVD. ...

Dessert recipes

Dessert recipes

Dessert recipes

Find heart healthy dessert recipes....

Taking your heart medicines

Taking your heart medicines

Taking your heart medicines

Know what your heart medicines are for and how to take them. ...

Leaving a gift in your Will: A lasting legacy

Leaving a gift in your Will: A lasting legacy

Leaving a gift in your Will: A lasting legacy

One of the most powerful ways to help support a future without heart disease is to include a gift to the Heart Foundation in your Will...

WEBINAR | The future of CVD risk assessment

WEBINAR | The future of CVD risk assessment

WEBINAR | The future of CVD risk assessment

Should population-based CVD risk assessment models make way for individualised risk prediction techniques?...

GLOBAL CARDIOVASCULAR RESEARCH FUNDERS FORUM

GLOBAL CARDIOVASCULAR RESEARCH FUNDERS FORUM

GLOBAL CARDIOVASCULAR RESEARCH FUNDERS FORUM

FACILITATING INTERNATIONAL CLINICAL TRIALS ...