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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

Nutrient Per Serve Per 100g
Energy 669KJ 448KJ
Protein 11.6g 7.8g
Carbohydrates 11.6g 7.7g
Sugars 3.3g 2.2g
Fat (total) 5.2g 3.4g
Saturated fat 2.0g 1.3g
Monounsaturated fat <1g <1g
Polyunsaturated fat 1.8g 1.2g
Dietary Fibre 8.3g 5.5g
Sodium 331mg 221mg

Looking for more recipes? Check out our eBook collection for more! For tailored advice recommended just for you, get in contact with one of our dietitians today.