Quick white bean and zucchini fritters with warm feta mint sauce
⏲️ Under 30 Minutes
Easy

Quick white bean and zucchini fritters with warm feta mint sauce

An original quick savory fritter recipe made with white beans, grated zucchini, and scallions, pan-seared until golden and served with a warm feta, yogurt, and fresh mint sauce. Crisp outside, tender inside, and ready in under 30 minutes.

12 minPrep
15 minCook
27 minTotal
4Servings
VegetarianGluten-FreeHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 400 g cooked white beans, drained and dried (pueden ser of bote, well escurridas)
  • 200 g grated zucchini (apretado for retirar exceso of agua)
  • 60 g finely chopped scallions (parte blanca and verde)
  • 1 unit large egg (beaten)
  • 45 g chickpea flour (for dar estructura)
  • 120 g crumbled feta cheese (divided)
  • 120 g plain Greek yogurt (for the sauce)
  • 10 g fresh mint, chopped (divided)
  • 1 unit lemon, juice and zest (usar todo the zumo and 1 tsp of zest)
  • 1 clove garlic, minced or grated (divided)
  • 2 g ground cumin (for the tortitas)
  • 1 g black pepper (to taste)
  • 3 g salt (ajustar porque the feta aporta salt)
  • 30 ml olive oil (for cocinar and calentar the sauce)

Nutrition facts

per serving

273 kcal
Calories
14 g
Protein
20 g
Carbs
15 g
Fat
5 g
Fiber
15 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyEggs

Instructions

  1. 1

    1. In a large bowl, mash the white beans with a fork until coarse, leaving some chunks. Add the grated and squeezed-dry zucchini, scallions, beaten egg, chickpea flour, half of the crumbled feta, half of the mint, lemon zest, half of the garlic, cumin, salt, and black pepper. Mix well until you have a moist but shapeable mixture.

  2. 2

    2. Shape the mixture into 8 even fritters, pressing firmly with your hands or a measuring scoop. If the mixture feels too wet, let it rest for 2 minutes so the chickpea flour can absorb some moisture.

  3. 3

    3. In a small bowl, combine the Greek yogurt with the remaining feta, remaining mint, remaining garlic, and half of the lemon juice.

  4. 4

    4. Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat, about 350°F / 175°C surface temperature. Cook half of the fritters for 3 to 4 minutes per side, until golden and set. Transfer to a plate and repeat with the second batch using the remaining tablespoon of oil.

  5. 5

    5. Place the yogurt-feta sauce in a small saucepan or in a clean corner of the skillet over very low heat, about 140-160°F / 60-70°C, for just 1 to 2 minutes, stirring, until gently warmed; do not let it boil or it may split.

  6. 6

    6. Adjust the sauce with the remaining lemon juice and taste for salt and pepper.

  7. 7

    7. Serve the fritters hot with the warm sauce spooned over or on the side. Finish with extra mint if you have any left.

  8. 8

    8. If you want to reheat them, warm in a skillet over medium heat, around 325°F / 160°C surface temperature, for 1 to 2 minutes per side to keep the outside crisp.

Chef tips

Squeeze the zucchini very well so the fritters hold together. Patting the beans dry also helps them brown better. Warm the sauce gently and never let it boil.

Substitutions

You can use cannellini or navy beans instead of white beans. Mint can be swapped for dill or parsley. If you do not have chickpea flour, use fine breadcrumbs, though the recipe would no longer be gluten-free.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • Illustrative image: Non-stick frying panIllustrative image

    T-fal Ultimate Hard Anodized 12" Non-Stick Pan

    Eggs, omelets and stir-fries

    • Eggs and omelets that don’t stick
    • Comfortable, sturdy handle
    • Use wooden or silicone utensils
    View on Amazon
  • Illustrative image: Chef’s knifeIllustrative image

    Victorinox Fibrox Pro 8" Chef’s Knife

    Chopping, slicing and cutting strips

    • The knife I use most when cooking
    • Chops, slices and cuts into strips
    • Keep it sharp and hand-dry it
    View on Amazon

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