1 August, 2023

Courgette fritters are crispy on the outside and soft on the inside. They are a great, light summer dish and something for the whole family. You can eat the fritters hot or cold and even take them to a picnic in the park.  

Serves: 4

Preparation time: 45 minutes 

If you can, use organic ingredients for this recipe. Although we are unsure whether eating organic food reduces breast cancer risk, organic food contains less pesticide residue. We know that certain pesticides are linked to breast cancer risk, so we recommend eating organic food whenever possible. Read more on pesticides here.

Ingredients:  

Courgette fritters : 

2 large courgettes (around 800g)  

4 spring onions  

½ bunch of parsley (around 15g)  

1 tsp salt  

2 eggs  

200 g wholemeal flour

1 tsp sweet paprika powder  

¼ tsp pepper  

1 tsp dried mint  

1 pinch of cinnamon and nutmeg 

 

Yoghurt sauce 

500g low-fat natural yoghurt (alternatively, use soy yoghurt without added sugar)  

1 tsp salt  

¼ tsp pepper  

1 clove of garlic, finely chopped  

2 pinches of dill  

 

For frying 

1 tbsp olive oil

 

Instructions:  

  • Grate the courgettes finely with a kitchen grater and cut the spring onions into fine rings. Finely chop the parsley. Now mix everything with the salt, eggs, pepper, paprika powder, flour, mint, cinnamon and nutmeg. Let stand.
  • While you let the courgette fritter mix stand, mix the yoghurt with the salt, pepper, chopped garlic, and dill. Refrigerate the yoghurt sauce.
  • Now it’s time to fry the fritters – Put a teaspoon of olive oil in the pan and heat over medium heat. Using a tablespoon, spoon the courgette fritter mixture and place it in the pan. Repeat for 3-4 fritters, depending on the size of your pan. Now turn the heat down and fry them on both sides for about 5 minutes.
  • Tip: Use a lid if necessary, so that they can cook through. It is better to fry the fritters at a low to medium temperature for a little longer than at a high temperature for a short time. Otherwise, they will burn. Turn them every now and then to check how brown they are.

How to serve:

Serve the courgette pancakes warm or cold with the yoghurt sauce and some baguette on the side.

Why this is good for you  

Courgettes are naturally high in carotenoids (micronutrients with antioxidant properties) that may reduce breast cancer risk. Courgettes also contain very few calories and have a high water content, making them a dieter’s friend. Maintaining the correct weight for your height is a key part of ensuring you reduce your risk of breast cancer.

Enjoyed this courgette fritter with yoghurt sauce recipe and are craving more like this? Breast Cancer UK’s brand new recipe e-book is out now! Download (for free) ‘Organic Flavours’ today. What are you waiting for? Get cooking. 



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