Recipe: Bean & Pea Fritters [World Pulses Day]

It’s World Pulses Day! So, we’re serving up a “pulse-centric” recipe to show you just how easy it is to get them into your diet. These quick and easy fritters are a great way to consume pulses! Beans and pulses are naturally high in carbohydrates but due to that being made up of a lot of fibre it brings their glycaemic index down to low. This means that the carbohydrates within this recipe will be released slowly throughout the day. This recipe contains a massive 8.3g of fibre per serve!

Cannellini beans are a versatile pulse as they have a mild taste and creamy texture when blended. They make for a great binding agent like in the recipe above but can also be consumed whole in salads, mince dishes and within stews and soups. Cannellini beans are also a good source of potassium which plays a key role in our heart function and muscle contraction.

Bean & Pea Fritters

Serves: 6
Prep: Approx. 15 minutes

Ingredients

• 2x 400g can cannellini beans
• 150g (1cup) frozen peas, thawed
• 2 tbsp chia seeds
• ½ cup reduced-fat shredded cheese
• 1 zucchini, coarsely grated
• 2 green shallots, thinly sliced

Method

1. Add cannellini beans, peas and chia seeds to a food processor and blend until turned into a rough mash. Transfer to a large bowl and add cheese, zucchini and shallots.
2. Spray a non-stick frying pan with oil. Heat over medium heat. Shape pea mixture into palm-sized fritters (~12).
3. Place fritters in pan over two batches and cook for ~3minutes on each side will pressing down with a spatula.
4. Once fritters are cooked and slightly brown remove from pan and enjoy warm or cold the next day with a side of salad!

Bean & Pea Fritter Nutrition Stats

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