Millet Spinach Pea Fritters
Millet spinach pea fritters - Green and good: big taste and full of vital substances
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo offers consumers guidance on a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here.
If you have a sensitive stomach, you should treat yourself to millet from time to time: The fine grains do not burden the stomach and intestines and the body can digest them easily.
If you like, you can serve an aromatic herb dip with the tasty patties: Mix 8 ounces of low-fat Greek yogurt with a bunch of chopped herbs and a little salt and pepper.
(Percentage of daily recommendation)
| Calorie | 350 cal. | (17 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 310 μg | (517 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 661 mg | (17 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 126 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 5 ¼ ozs Golden millet
- salt
- 8 ozs Peas (frozen; thawed)
- 6 ozs Baby spinach
- 2 garlic cloves
- 3 Tbsps olive oil
- peppers
- 3 Tbsps Potato starch
- ½ tsp cayenne pepper
- ½ tsp ground Turmeric
- ½ tsp Garam Masala
- 2 ¼ ozs Whole Grain Spelt Flour or wholemeal breadcrumbs (3 tablespoons)
Preparation steps
Rinse millet in a sieve under hot water. Place in a pot and cook in twice the amount of boiling salted water for 15-20 minutes over medium heat. Then let millet cool for 10 minutes.
Meanwhile, cook peas in boiling salted water for 3-4 minutes. Drain, drain and coarsely chop with a blender. Wash spinach, place dripping wet in a large saucepan and cook over medium heat until collapsed, then drain well in a colander, squeezing out some of the remaining liquid. Coarsely chop spinach.
Peel garlic and chop finely. Heat 1 tablespoon oil, sauté garlic for 2 minutes, add spinach, sauté for 2 minutes and season with salt and pepper. Leave to cool.
Stir potato starch with 4-5 tablespoons water until smooth. Mix millet with peas, spinach, pepper, cayenne pepper, turmeric powder, garam masala, smoothly stirred starch and flour to a malleable dough and season with salt.
With wet hands, form 16 patties from the mixture and bake them one after the other: Heat 1 tsp oil in a frying pan. Add 4 patties and fry for 3-4 minutes per side until golden brown over medium heat. Fry the remaining patties in the same way.
