Method

1. Grate or finely slice the zucchini and sweet potato.

2. Squeeze the excess juice from the zucchini, by placing in a tea towel or cloth and squeezing over the sink/a bowl.

3. Finely slice the onion.

4. Place in a large mixing bowl.

5. Add the flour, herbs/spices, salt and pepper. Mix to combine.

6. Crack the eggs and add to the bowl. If not using eggs, add 1 cup of water and mix to combine. Mix to form a batter.

7. Heat a frying pan over medium high heat.

8. Add oil and carefully spoon in 1/2 cup of batter.

9. Cook until golden on one side and then carefully flip. Cook until golden on the other side and cooked through. 

10. Remove the fritter and allow to cool slightly. Alternatively, cook fritters in the air fryer at 180C for 10-12 minutes, turning once.

11. Taste test and adjust seasoning before frying the remaining batter.

HOW TO STORE

• Store in a container in the fridge for up to 3-4 days.
• Cooked fritters can be frozen individually, best eaten within 6 months.
• Learn more about storing food safely here.

HELPFUL TIPS

• Serve with mayonnaise and kecap manis, or a simple sauce made from plain yoghurt, lemon juice and mint.
• Perfect with a side salad, fried egg, extra protein and/or served with flat bread or as a burger.
• These are great eaten hot or cold.

SUBSTITUTIONS

• In winter swap the zucchini for ¼ cabbage and add dashi stock or soy sauce for an okonomiyaki style fritter. Top with Japanese Mayonnaise and kecap manis.
• Any type of vegetable can be used in this fritter recipe, simply ensure they are grated/finely sliced.
• Frozen peas and corn are a great addition to boost the veg!
• Change the flavour by adding Italian herbs and spices, fresh herbs, feta cheese, curry powder, paprika or lemon zest.

Enhancing vegetable consumption through food literacy interventions in tertiary settings (HN24005) is funded through Hort Innovation Frontiers with co-investment from Foodbank Victoria and contributions from the Australian Government. Hort Innovation is the grower-owned, not-for-profit research and development corporation for Australian horticulture. Information is provided for general guidance only.

Method

1. Heat the oil in a frying pan on medium heat. Add the capsicum, a pinch of salt, and the cumin, and cook for 7–10 minutes or until soft and starting to brown, stirring occasionally.

2. While the capsicum is cooking, drain the chickpeas into a bowl and save the liquid for later.

3. Place the chickpeas, ¼ cup of the chickpea liquid, garlic and pinch of salt into a microwave safe bowl.

4. Heat in the microwave, covered, for 4-5 minutes.

5. Carefully remove from the microwave.

6. Allow to cool slightly before mashing with a potato masher or fork. Alternatively place in the blender. Add lemon juice/vinegar, salt and pepper and mash.

7. Add extra chickpea water until you have a nice smooth dip.

8. Taste and adjust seasoning. Add more salt or lemon/vinegar if needed.

9. Place into a container or bowl and pour over the cooked capsicum. Alternatively you can blend it all together.

HOW TO STORE

• Stores well in the fridge for 3-4 days.
• Can be frozen for up to 6 months.
• Learn more about storing food safely here.

HELPFUL TIPS

• Hot smokey paprika and toasted nuts are a great addition to this dip – inspired by Muhammara!
• Serve with vegetable sticks, bread or crackers, on toast or spread over a wrap.
• Also great as a healthy side dish with your choice of protein.

SUBSTITUTIONS

• Swap the capsicum for zucchini, tomatoes or eggplant in summer. If using eggplant, cook until soft and browned.
• In winter, try mashing steamed/roasted pumpkin, carrot or sweet potato through the hummus instead.

Enhancing vegetable consumption through food literacy interventions in tertiary settings (HN24005) is funded through Hort Innovation Frontiers with co-investment from Foodbank Victoria and contributions from the Australian Government. Hort Innovation is the grower-owned, not-for-profit research and development corporation for Australian horticulture. Information is provided for general guidance only.

Method

1. Place a large frying pan/saucepan on the stove and turn the heat to medium.

2. Add the cooking oil.

3. Add the onion and garlic, cook for 3-4 minutes, stirring until softened.

4. Add the zucchini, eggplant and capsicum. Add a pinch of salt.

5. Cook for 8-10 minutes, until softened and starting to brown, stirring every 1-2 minutes.

6. Sprinkle in the Italian herbs, cumin and chilli, if using. Stir well.

7. Add the tomatoes to the pan.

8. Reduce heat to low and simmer for 10–15 minutes, stirring occasionally.

9. While the sauce is cooking, fill a large pot with water and bring to the boil. Add a good pinch of salt to the water.

10. Add pasta to the pot of boiling water and cook according to the packet instructions (usually 8–12 minutes). Drain the pasta.

11. Add the drained beans to the pasta sauce and stir through.

12. Taste the sauce and adjust seasonings to taste.

HOW TO STORE

• Stores well in the fridge for 3-4 days.
• Can be frozen for up to 6 months.
• Learn more about storing food safely here.

HELPFUL TIPS

• If vegetables stick to the pan, add a small splash of water and stir.
• Add a little grated cheese, lemon zest, chilli or some olives for extra flavour.
• Add a tin of tuna or other type of fish or serve with a fried egg on top for a protein boost!

SUBSTITUTIONS

• In winter, substitute the zucchini, eggplant and capsicum with carrot, cauliflower and potato. Please note that the carrot and potato will require more time to soften and cook.
• Swap the herbs and spices for fresh herbs and garlic cloves.

Enhancing vegetable consumption through food literacy interventions in tertiary settings (HN24005) is funded through Hort Innovation Frontiers with co-investment from Foodbank Victoria and contributions from the Australian Government. Hort Innovation is the grower-owned, not-for-profit research and development corporation for Australian horticulture. Information is provided for general guidance only.