Vegetable Fritters

PREP TIME: 15 minutes

COOK TIME: 30 – 35 minutes

TOTAL TIME: 45 – 50 minutes

Yields: 20 – 22 fritters or balls                            

These vegetable fritters are healthy, hearty, and so satisfying.

INGREDIENTS:

• 1 cup diced onion
• 2-3 chopped tomatoes
• 1 cup fresh basil chopped *
• 1 cup cut fresh parsley*
• ¼ cup cooked quinoa (sub rice)
• ½ cup cooked and drained lentils (sub beans)
• 1 or 2 Tbsp of vegetable broth or water
• ⅓ – ½ cup Metta flour
• 2 – 3 Tbsp Nutritional Yeast
• 1 – 2 tsp oil
• Salt and black pepper to taste
• Oil for frying
• Any other dry herbs you like rosemary, cilantro, etc. (optional)
• Cayenne pepper or chili powder or garam masala to taste (optional)

Note: *Basil or parsley can be replaced with any other greens like spinach or kale.

DIRECTIONS:

1. In a skillet, add the oil and cook the onions for 2-4 minutes until lightly browned.
2. Then add tomatoes and cook for another 3-5 minutes until most of the liquid from tomatoes is gone.
3. In a separate bowl, add chopped basil and parsley, lentils, quinoa, nutritional yeast, other herbs, salt, and pepper.
4. Mix the cooked onion and tomatoes to the lentil/quinoa mixture.
5. Add Metta flour and a tablespoon of the broth or water and mix until a smooth texture is obtained without being too sticky. Add another tablespoon of the broth or water if the dough mixture is too dry. If too wet, add a little more flour or quinoa.
6. Preheat the oven to 350 F.
7. Using a tablespoon, carefully pour the mixture in a frying pan or if using your hands, form into round balls (ping-pong size). You will probably have to wet to your hands time to time that the dough doesn’t stick.
8. Brown the fritters for a few minutes with a little oil and place them in the oven for 15-20 minutes. For a healthier version, skip the shallow frying and just bake them in the oven. In that case, if you prefer pour a few drops of oil on each ball so it tastes and looks like it’s been fried. You will also likely have to turn them over in the middle of baking to ensure they bake all around. Serve hot with a condiment of your choice and enjoy 😊

Note: This recipe was submitted by a Metta Gluten Free Flour customer, Maya Abdul-Rahman. Thank you Maya for this wonderful recipe – we love it!

Have you used Metta gluten-free flour for this recipe or any other recipe?

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Any questions or concerns or ideas on how to improve our recipe and/or process, please feel free to contact us at mettagfatta@gmail.com