Protein Packed Hemp & Zucchini Fritters with Maple Yoghurt Sauce, are an update version of the classic zucchini fritter. Packed with quinoa and hemp seeds to add a protein boost for an easy, quick mid week meal or an impressive starter. Served with a maple yoghurt sauce, which adds a lovely sweet yet slightly tart flavor to the dish. These fritters are excellent served hot or cold and make for a perfect nutritious and delicious diner, packed lunch or are a wonderful addition to any picnic. For the omnivores please scroll to the bottom for the smoked salmon version.

Serves 4

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Protein Packed Hemp & Zucchini Fritters

  • 1/2 cup of quinoa, white or mixed
  • 1 cup of water
  • Pinch of sea salt
  • 3 cups of zucchini, grated
  • 1/4 cup of hemp seeds
  • 3 cloves of garlic, finely chopped
  • 3 tblsp. of fresh mint, finely chopped
  • 2 tblsp. of fresh dill, finely chopped
  • 120 grams of feta, crumbled
  • 3/4 cup of plain flour
  • 1 teaspoon of bicarbonate soda
  • 3 organic eggs
  • Pinch of sea salt
  • Ground black pepper

In a small pot add the water, quinoa and a pinch of salt and bring to the boil. Once at the boil, cover and reduce the heat to low and cook for 15 minutes, stirring occasionally. After, remove from the heat and stand for 10 minutes covered.

In a sieve add the grated zucchini and squeeze out as much moisture as possible, then place into a large mixing bowl. Add the hemp seeds, quinoa, garlic, herbs, feta, flour & bicarbonate soda and combine all ingredients well, now add the eggs and combine to make a nice batter. Season to taste with sea salt & black pepper.

Add 2 – 3 tablespoons of olive oil to a frying pan and heat over medium heat. Now spoon approximately 3 tablespoons of mixture into the pan to form a little pancake shape and cook on each side for 4 minutes or until golden and cooked through. Repeat the process with the remaining mixture.

Serve your fritters topped with maple yoghurt sauce, chili flakes (if you desire) and a small side salad of baby spinach and red onion.

Note: If you are making these as a appetizer just use a tablespoon or so of the batter to make easy bite sized portions.

Maple Yoghurt Sauce

  • 150 grams of natural yoghurt
  • 1 clove of garlic, finely chopped
  • 1 tblsp. of maple syrup
  • 1 tblsp. of fresh dill, finely chopped
  • 2 teaspoons of lemon juice
  • Pinch of sea salt

In a small bowl combine all ingredients well and serve on top of your fritters.


For the omnivores...

Smoked Salmon Protein Packed Fritters

  • 2 slices of smoked salmon

Once you have cooked your protein packed hemp & zucchini fritters, serve stacked on a plate and top with a generous amount of smoked salmon ribbons. Top with a dollop of maple yoghurt sauce and sprinkle with chili flakes if desired.

Protein Packed Hemp, Zucchini & Salmon Fritters w/ Maple Yoghurt Sauce

Bon appétit x