EatSmarter exclusive recipe

Parsnip Fritters with Yogurt Dip

For 1 Adult and 1 Child (7-14 Years)
5
Average: 5 (4 votes)
(4 votes)
Parsnip Fritters with Yogurt Dip

Parsnip Fritters with Yogurt Dip - A variation on meatballs where no one will miss the meat

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Health Score:
Health Score
9,9 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
469
calories
Calories

Healthy, because

Even smarter

Nutritional values

The essential oils of parsnips stimulate digestion and help with stomach problems. Oatmeal serves as an important source of iron in these vegetarian roasts. This trace element can be absorbed particularly well in combination with vitamin C. How convenient that the orange is a good source of vitamin C.

Varying allowed: Parsnip grated parsnip cakes taste just as good with carrots, or make a mixture of the two vegetables. Parsnips and carrot buffers then score extra points with an extra portion of beta-carotene. Instead of oranges, you can also add mango pieces to the dip. A colourful tomato salad tastes great with the roasts.

1 serving contains
(Percentage of daily recommendation)
Calorie469 kcal(22 %)
Protein22 g(22 %)
Fat29 g(25 %)
Carbohydrates25 g(17 %)
Sugar added0 g(0 %)
Roughage12 g(40 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.8 μg(9 %)
Vitamin E8.3 mg(69 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.7 mg(64 %)
Niacin7 mg(58 %)
Vitamin B₆0.4 mg(29 %)
Folate153 μg(51 %)
Pantothenic acid2.8 mg(47 %)
Biotin26.2 μg(58 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C55 mg(58 %)
Potassium957 mg(24 %)
Calcium358 mg(36 %)
Magnesium85 mg(28 %)
Iron3.8 mg(25 %)
Iodine26 μg(13 %)
Zinc3.6 mg(45 %)
Saturated fatty acids4.6 g
Uric acid105 mg
Cholesterol242 mg
Development of this recipe:

Ingredients

for
2
Ingredients
3
Parsnips (about 500 grams)
1
4 tablespoons
2
4 tablespoons
fine Oats (about 30 grams, plus more if needed)
1
5 ounces
4 tablespoons
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Box grater, 1 Small knife, 1 Tablespoon, 1 large Bowl, 1 Fine grater, 1 Bowl, 1 Non-stick pan, 1 Slotted spatula

Preparation steps

1.
Parsnip Fritters with Yogurt Dip preparation step 1

Peel the parsnips and finely grate on a box grater.

2.
Parsnip Fritters with Yogurt Dip preparation step 2

Peel the onion and chop finely.

3.
Parsnip Fritters with Yogurt Dip preparation step 3

Mix together the quark, eggs and oats in a bowl. Season with salt, pepper and freshly grated nutmeg. Add about 400 grams (approximately 14 ounces) grated parsnip and the onion and stir to combine.

4.
Parsnip Fritters with Yogurt Dip preparation step 4

Rinse the orange in hot water, wipe dry and finely grate the zest. Use a sharp knife to remove the remaining peel and bitter white pith following the curve of the fruit. 

5.
Parsnip Fritters with Yogurt Dip preparation step 5

Working over a bowl to catch the juices, cut between membranes to remove whole orange segments. 

6.
Parsnip Fritters with Yogurt Dip preparation step 6

Add the remaining grated parsnip, orange segments, grated orange zest and orange juice to the yogurt and mix well. Season the dip with salt and pepper.

7.
Parsnip Fritters with Yogurt Dip preparation step 7

Form the parsnip mixture into 8 patties with moistened hands. If the batter is very soft, mix in more oats. 

8.
Parsnip Fritters with Yogurt Dip preparation step 8

Heat the oil in a large non-stick pan over low heat and fry the fritters until golden brown on both sides. Serve hot with yogurt dip.