I am
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)

Heart Health Check Toolkit

Heart Health Check Toolkit

Christmas Appeal

Christmas Appeal

Christmas Appeal

Make a donation to our Christmas Appeal on behalf of a family member or a loved one and receive a personalised eCard to let them know....

Looking for that perfect gift?

Looking for that perfect gift?

Looking for that perfect gift?

Make a donation to our Christmas Appeal on behalf of a family member or a loved one and receive a personalised eCard to let them know....

Salad recipes

Salad recipes

Salad recipes

Search through our tasty salad recipes...

Mental health and heart disease

Mental health and heart disease

Mental health and heart disease

Having a mental health condition can have a negative impact on your heart health and increase your risk of heart disease....

For professionals: Guidelines for acute rheumatic fever and rheumatic heart disease

For professionals: Guidelines for acute rheumatic fever and rheumatic heart disease

Australian  guidelines  for  prevention, diagnosis and  management of  acute  rheumatic  fever and  rheumatic  heart  disease ...

Nicoise salad

Nicoise salad

Nicoise salad

10 minutes
Serves 6

From diagnosis at 37 to heart surgery, rehab and now

From diagnosis at 37 to heart surgery, rehab and now

From diagnosis at 37 to heart surgery, rehab and now

Claude Lam, Open heart surgery survivor...

For Professionals: COVID-19 & cardiovascular disease

For Professionals: COVID-19 & cardiovascular disease

For Professionals: COVID-19 & cardiovascular disease

Information and resources for health care professionals....

Trek for Australian Hearts

Trek for Australian Hearts

Trek for Australian Hearts

Join the Heart Foundation in South Australia for the journey of a lifetime, trekking the ancient Flinders Ranges to help save Australian hearts....

Remember a loved one with a tribute

Remember a loved one with a tribute

Remember a loved one with a tribute

Honour the life of a loved one with a donation to the Heart Foundation. Your donation offers hope for Australian hearts....

Moroccan spiced fish with couscous and raisin salad

Moroccan spiced fish with couscous and raisin salad

10 minutes
Serves 4

Exercise boosts artery health in middle-aged and older men, not testosterone therapy

Exercise boosts artery health in middle-aged and older men, not testosterone therapy

Exercise boosts artery health in middle-aged and older men, not testosterone therapy

Media Release - 22 February 2021...

Snack recipes

Snack recipes

Snack recipes

Search for healthy snack ideas...

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Heart failure resources for patients

Heart failure resources for patients

Educate your patients on everything they need to know about heart failure and managing their condition ...

What is heart disease?

What is heart disease?

What is heart disease?

Heart disease is the broad term for conditions that affect the structure and function of the heart muscle. ...

Strawberry fields oats

Strawberry fields oats

Strawberry fields oats

10 minutes
Serves 2

GLOBAL CARDIOVASCULAR RESEARCH FUNDERS FORUM

GLOBAL CARDIOVASCULAR RESEARCH FUNDERS FORUM

GLOBAL CARDIOVASCULAR RESEARCH FUNDERS FORUM

FACILITATING INTERNATIONAL CLINICAL TRIALS ...

For professionals: Cardiovascular disease risk assessment for Aboriginal and Torres Strait Islander peoples 

For professionals: Cardiovascular disease risk assessment for Aboriginal and Torres Strait Islander peoples 

Recommendations for assessing Cardiovascular disease (CVD) risk in Aboriginal and Torres Strait Islander peoples ...

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. ...

Mushroom, feta and thyme omelette

Mushroom, feta and thyme omelette

Mushroom, feta and thyme omelette

10 minutes
Serves 1

Dessert recipes

Dessert recipes

Dessert recipes

Find heart healthy dessert recipes....

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Eating healthy foods can help you recover and reduce your risk of more heart problems. ...

2022 Postdoctoral Fellowship

2022 Postdoctoral Fellowship

The Postdoctoral Fellowship aims to identify the best and brightest (recent) PhD graduates, give them a boost to their research career and enhance their ability to attract and secure future funding....

WEBINAR | Navigating the latest updates on CVD prevention

WEBINAR | Navigating the latest updates on CVD prevention

Q&A with Dr Shiang Lim

Q&A with Dr Shiang Lim

Q&A with Dr Shiang Lim

A new nanodrug to protect the heart from damage after heart attack...

Atrial Fibrillation (AF) clinical resources

Atrial Fibrillation (AF) clinical resources

Resources and clinical information for health professionals...

Lipid management clinical information and resources

Lipid management clinical information and resources

Lipid management resources for health professionals...

Ranch dressing

Ranch dressing

Ranch dressing

Serves Makes 1 cup | Serves 6 (2 tablespoons – 40ml)