Oat Vegetable Patties
Oat Vegetable Patties - Here, no one is guaranteed to miss the meat!
Healthy, because
Even smarter
Nutritional values
Beans provide abundant minerals, including especially water-expelling and blood pressure-lowering potassium.
If you like, you can replace the oat flakes with spelt flakes or try a parsnip or parsley root instead of the carrot. This way, the healthy fritters always taste different.
(Percentage of daily recommendation)
| Calorie | 345 cal. | (16 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 96.5 μg | (161 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 132.5 μg | (44 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 23.3 μg | (52 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 36.6 mg | (39 %) | ||
| Potassium | 714 mg | (18 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 7.7 μg | (4 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 117.4 mg | |||
| Cholesterol | 49.6 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 5 ozs old fashioned Oats
- 1 carrot
- 7 ozs Zucchini (0.5 zucchini)
- 2 onions
- 4 Tbsps olive oil
- 18 ozs Fava bean
- ¾ oz parsley (0.5 Bunch)
- ½ tsp ground Turmeric
- 9 ozs Vegetable broth
- 1 egg
- 3 Tbsps Whole Grain Spelt Flour
- salt
- peppers
Preparation steps
Soak oat flakes in about 8 ounces hot water for about 30 minutes. In the meantime, peel carrot. Clean and wash the zucchini. Grate both. Peel onions and chop finely. Heat 1 tablespoon oil in a frying pan, sauté onions for 2 minutes over medium heat.
Along the way, clean, wash and cut beans diagonally into pieces. Wash parsley, shake dry and chop. Heat 1 tablespoon oil in a frying pan, add half of the onions and sauté for 2 minutes over medium heat. Add beans and sauté for 4 minutes, add turmeric and vegetable broth and cook closed over low heat for about 12 minutes. Season with salt, pepper and parsley.
Thoroughly mix oatmeal, carrot, zucchini, remaining onion, egg, flour, salt, and pepper. In a frying pan, heat a little oil. Make 8 patties by using 1-2 tablespoons of the mixture per patty, flatten and fry on both sides for 3-4 minutes over medium heat until golden brown. Then serve with the sauteed beans.
