These carrot and chickpea fritters are really easy and make a simple breakfast, pop a couple of poached eggs on top, handful of spinach and perhaps a dollop of hummus or homemade roasted capsicum dip. Making fritters not only gets more of your daily 5/day veggie intake early at breakfast, it is also a great toast substitute.
Chickpeas are such a fabulous source of fibre which is great for our digestive tract. They are a good source of plant protein. Protein is the building blocks of human life, so is crucial in our diet this will help maintain and renew our skin, replenish and repair cells, support immunity and so on. Both the quality of protein that you eat and where is comes from influence the effectiveness of it.
Carrots are rich in beta-carotene too which is the pre-cursor to vitamin A (good for your eye health). Vitamin A also helps protect us against infectious diseases by providing the body support by regenerating mucosal barriers to keep out infection. Vitamin A also supports T Helper and B Cells which are crucial for our adaptive immunity, these cells secrete antibodies and macrophages which will help the body destroy foreign invaders or ingested microbes.
Garlic is wondrous for nurturing your immunity. It is rich in vitamin C as well as an antioxidant and anti-inflammatory on the body, their antioxidant (quercetain) helps mop up the oxidation of fatty acids.
Raw Spinach is a great leafy green packed with folate (healthy blood and coronary), vitamins A (eye health), C (immunity) and B6 (for protein metabolism) and potassium (fluid balance in the body)
Organic and free range eggs are a full protein that contain all essential amino acids, ideal to help your body replenish, nourish and heal your skin, tissues and muscles. The more organic/bio-dynamic eggs you can buy the better they are for you. Having protein for breakfast will also stop those mid morning lulls, help with satiety and curb hunger until lunchtime.
Ingredients
Fritters:
- 100 grams tin chickpeas, drained and rinsed well
- 1 carrot, grated
- 1 egg
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- 1/4 teaspoon salt
- 2 eggs, poached
to serve with:
- handful of baby spinach
- handful finely chopped herbs (I used coriander)
- 1 dollop hummus
Description
- In a medium bowl, add chickpeas with the back of a fork or potato masher, smash the chickpeas until squished like a part-mashed potato (Tip 1)
- Add carrot, garlic, cumin, egg, salt and mix well
- If having with poached eggs, get poaching them now
- Preheat a medium frying pan, medium-high heat, splash of olive oil, once hot use a level 1/3 measuring cup to spoon ingredients into hot pan (Tip 2). Let the patties fry either side for 3-4 minutes until browned then flip using a spatula.
- When ready stack em up on a plate, place poached eggs on top, handful of spinach and sprinkling of herbs with a dollop of hummus on the side.
Tips:
- Tip 1: doesn’t have to be smooth, the rough bits go crunch when fried
- Tip 2: this will get even sized patties
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