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Chickpea Fritter & Feta Lettuce Wraps
Calorie Smart
Fiber Powered
Veggie
Chickpea Fritter & Feta Lettuce Wraps

with Tomato Cucumber Salad & Lemon Yogurt Sauce

10 min
Difficulty: 2/3
Mediterranean

The best place for these fried chickpea and feta fritters is…nestled into lettuce leaves! (If you answered “in your mouth,” that’s also correct). You’ll sizzle up those savory fritters and load them into baby lettuce leaves along with tomato cucumber salad, tangy yogurt sauce, and chopped parsley for a tantalizing vegetarian meal that pops with fresh flavors.

Allergens

Wheat
Milk
Eggs

Utensils

Paper Towel
Large Pan
Slotted Spoon
Zester
Whisk
Large Bowl
Strainer
Potato Masher
Medium Bowl

Tags

Under 650 Calories
Calorie Smart
Fiber Powered
Pork-free
Veggie
World-flavors
Handhelds
Veggie Packed
Ingredients
Sour Cream

Sour Cream

3 tablespoon

Baby Lettuce

Baby Lettuce

1 unit

Feta Cheese

Feta Cheese

0.5 cup

Chickpeas

Chickpeas

0.5 unit

Lemon

Lemon

1 unit

Greek Vinaigrette

Greek Vinaigrette

1.5 ounce

Yogurt

Yogurt

4 tablespoon

Mini Cucumber

Mini Cucumber

1 unit

Tempura Batter Mix

Tempura Batter Mix

41 g

Tomato

Tomato

1 unit

Dried Oregano

Dried Oregano

1 teaspoon

Parsley

Parsley

0.25 ounce

Garlic Powder

Garlic Powder

1 teaspoon

Shallot

Shallot

1 unit

Salt

Salt

1 teaspoon (tsp)

Cooking Oil

2 tablespoon (tbsp)

Black Pepper

Black Pepper

teaspoon (tsp)

Preparation
1
 prep

  • Wash and dry produce.

  • Dice tomato into ¼-inch pieces. Halve cucumber lengthwise; slice into ¼-inch-thick half-moons. Halve, peel, and mince shallot. Zest and quarter lemon. Finely chop parsley. Drain and rinse half the chickpeas (all for 4 servings); pat dry with paper towels. Trim and discard root end from lettuce; separate leaves.

2
Make Salad

  • In a medium bowl, combine tomato, cucumber, 1 tsp shallot (2 tsp for 4 servings), and Greek vinaigrette. Season with a pinch of salt and pepper.

3
Mix Sauce & Mash Chickpeas

  • In a second medium bowl, combine yogurt, sour cream, lemon zest, 1 tsp parsley, and juice from one lemon wedge (2 tsp parsley and juice from two lemon wedges for 4 servings). Add water 1 tsp at a time until mixture reaches a drizzling consistency. Season with salt and pepper to taste.

  • Place chickpeas in a large bowl and mash with a potato masher or fork until almost smooth. TIP: It’s OK if there are some larger pieces.

4
Make Batter

  • To bowl with chickpeas, add oregano, garlic powder, half the tempura batter mix, half the feta, half the remaining parsley, remaining shallot, ⅓ cup water, and ¼ tsp salt (all the tempura batter mix, ⅔ cup water, and ½ tsp salt for 4 servings).

  • Whisk batter to combine. TIP: If mixture seems too thick, add more water 1 tsp at a time until it reaches a pancake-batter-like consistency.

5
Cook Fritters

  • Heat a ⅓-inch layer of oil in a large pan over medium-high heat. Once oil is hot enough that a drop of batter sizzles when added to the pan, using a measuring cup, carefully add ¼-cup scoops of batter. Use the bottom of the measuring cup to flatten into fritters. (TIP: You may need to cook fritters in batches.) 

     

  • Cook until golden brown on bottom and bubbles evenly appear on top, 3-4 minutes. Flip fritters and cook 1-2 minutes more.

  • Using a slotted spoon, transfer to a paper-towel-lined plate. Season with salt.

6
Finish & serve 

  • Transfer fritters to a cutting board; cut in half.

  • Divide lettuce leaves between plates. Fill each with two fritter halves, salad, and remaining feta. Drizzle with lemon yogurt sauce. Garnish with remaining parsley and serve with remaining lemon wedges on the side.

Nutrition per serving

610

kcal

Calories

37

g

Fat

10

g

Saturated Fat

55

g

Carbohydrate

15

g

Sugar

9

g

Dietary Fiber

16

g

Protein

40

mg

Cholesterol

1460

mg

Sodium

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