Oat Fritters on Carrot Puree with Gremolata
Oat fritters on carrot puree with gremolata - Popular classic in the vegetarian version. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
A real superfood and domestic remedy are oats. The fiber beta-glucan from the grain can lower both blood sugar and insulin levels, protecting against diabetes. The antioxidant beta-carotene from carrots protects our cells from damage by free radicals and also serves as a vitamin A precursor. The fat-soluble vitamin is essential for healthy eyes.
If you want to vary things a bit, you can also refine the carrot mash with a few parsnips or parsley roots or make the mash entirely from parsnips. You can replace the pecan kernels with walnuts if you like.
(Percentage of daily recommendation)
| Calorie | 568 cal. | (27 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.9 g | (46 %) |
| Vitamin A | 3.5 mg | (438 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 100 μg | (167 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 28.3 μg | (63 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,249 mg | (31 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 125 mg | |||
| Cholesterol | 67 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 7 ozs tender Oats
- 3 ½ ozs Leeks (1/2 small stalk)
- 3 ½ ozs Feta
- ½ bunch parsley
- 1 egg
- 2 Tbsps Whole Grain Spelt Flour
- salt
- peppers
- ¼ tsp dried marjoram
- ¼ tsp ground paprika
- 28 ozs carrots
- 2 garlic cloves
- 6 Tbsps olive oil
- 4 ozs sun-dried tomatoes
- 2 Tbsps pecan kernels
- 1 organic lemon (peel and juice)
- 1 generous pinch cinnamon
Preparation steps
Pour double the amount of boiling water on oatmeal and let it swell for 5 minutes.
Meanwhile, clean the leeks, wash and cut into fine rings. Crumble the feta. Wash parsley, shake dry and chop finely. Then mix swollen oat flakes with feta, half of the parsley, leek, egg, flour, salt, pepper, marjoram and paprika powder to a malleable mass; if it is too soft, add some more flour. Shape the mixture into 12 patties with wet hands.
Clean, peel and slice the carrots. Peel and chop the garlic. Cook carrots and garlic in boiling salted water for 10-15 minutes over medium heat until soft.
Heat 1 tablespoon of oil in a frying pan. Fry 6 patties in it on both sides for 3-4 minutes each until golden brown. Keep warm in preheated oven at 80 °C / 175 °F. Prepare the remaining 6 patties in the same way.
Along the way for the gremolata chop dried tomatoes. Coarsely chop the nuts. Mix both with remaining parsley, remaining oil, lemon zest and juice and season with salt and pepper.
Drain carrots, mash with a potato masher and season with salt, pepper and cinnamon. Arrange the oatmeal on the carrot mash and garnish with gremolata.
