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Chickpea Fritters with Potato Salad

Preparation: 10 mins

Cooking: 25 mins

Serves 4, costs under £3.00

Ingredients

  • 1 Tins Chick Peas (400g)
  • 2 Eggs (0)
  • 3 Tablespoons Semi Skimmed Milk (45g)
  • 4 Tablespoons Plain Flour (80g)
  • 1 Teaspoons Baking Powder (4g)
  • 2 Teaspoons Tomato Puree (20g)
  • 2 Spring Onions (20g)
  • 2 Tablespoons Vegetable Oil (20g)
  • 3 Potatoes (600g) (Large sized)
  • 5 Teaspoons Reduced Calorie Mayonnaise (75g) (Level spoonfuls)
  • 1 Pinch Ground Black Pepper (1g)
  • 4 Tomatoes (340g) (Medium sized)
  • ½ Cucumber (180g)
  • 8 Leaves Lettuce (80g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel and dice potatoes and cook in boiling water for around 20 minutes until soft.
  2. Drain and rinse chick peas then mash with a fork or a food processor if you have one. Wash the spring onions and finely chop.
  3. Crack the eggs and add to the chick peas along with milk and mix well, then sift in flour and baking powder. Mix until smooth then add tomato puree and spring onions.
  4. In a frying pan heat the oil and the fritters- take 2 tablespoons of the mixture for each fritter. Once the you see bubbles appear turn the fritters over and cook until golden brown.
  5. Once potatoes have cooked, drain, allow to cool slightly then mix with mayonaisse and black pepper. Wash salad ingredients and chop.
  6. Serve fritters with potato salad and salad.

Nutritional Information


Per 100g
Per 400g serving (% ref. intake)

Energy Kcals
103.00
412.00 (21.00%)
Energy Kj
433.00
1732.00 (21.00%)
Protein
3.40g
13.60g
Total Fat
4.40g
17.60g (25.00%)
Saturated Fat
0.70g
2.80g (14.00%)
Carbohydrates
13.20g
52.80g
Total Sugars
2.00g
8.00g (9.00%)
NSP Fibre
1.40g
5.60g
Sodium
130.00g
520.00g
Salt
0.30g
1.20g (20.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.