Name: Phulouri (split pea fritters with hot sauce)
Prep time: 30 minutes
Cook time: 40 minutes
Yield: 4
Ingredients: 225g split peas; 1 medium onion, roughly chopped; 1 clove garlic; 2 tbsp plain flour; freshly ground black pepper; a little oil, for brushing; For the hot pepper sauce:; 1 small paw paw (papaya), peeled, deseeded and chopped; 1-2 large red chillies, finely chopped; 1 small onion, finely chopped; 1 clove garlic, crushed; 1 tbsp dried mustard powder; 150ml malt vinegar

Phulouri (split pea fritters with hot sauce)

These delicious bites are great as an appetiser or starter. They are usually deep fried, but grilling them reduces the fat and calories.

Serves

Prep

30 minutes

Cook

40 minutes

Nutritional Information:

Each 349g serving contains (excludes serving suggestion)

KCal: 295
Carbs: 48.0g
Fibre: 8.2g
Protein: 15.5g
Fat: 2.7g
(Low)
Saturates: 0.3g
(Low)
Sugars: 10.0g
(Low)
Salt: 0.07g
(Low)
Fruit/Veg Portion: 2

What makes a healthy, balanced diet?

Ingredients

225g split peas
1 medium onion, roughly chopped
1 clove garlic
2 tbsp plain flour
freshly ground black pepper
a little oil, for brushing
For the hot pepper sauce:
1 small paw paw (papaya), peeled, deseeded and chopped
1-2 large red chillies, finely chopped
1 small onion, finely chopped
1 clove garlic, crushed
1 tbsp dried mustard powder
150ml malt vinegar

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Method

Step 1

Place the split peas into a pan, cover with water and boil rapidly for 10 minutes then simmer for 25–30 minutes until tender. Drain.

Step 2

Transfer to a food processor or blender, add the onion, garlic and flour, and blend until smooth.

Step 3

Season well. Make into 16 patties.

Step 4

Meanwhile, preheat the grill to high.

Step 5

Brush the patties a little oil and grill for 4–5 minutes until golden, turning halfway through cooking.

Step 6

To make the hot pepper sauce, place all the ingredients into a pan, bring to the boil and simmer for 20 minutes.

Step 7

Transfer to a blender and blend until almost smooth. Serve with the fritters.

Recipe tips

As an alternative to the hot pepper sauce, make a herb dip by blending 2 tbsp each chopped fresh coriander, mint and parsley along with a crushed clove garlic and 4-5 tbsp low-fat yogurt.
Freezing instructions: Freeze the fritters and sauce separately. Defrost in the microwave. Take care when reheating the fritters as they may crumble.