Parsnip Fritters with Yogurt Dip
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.
(Percentage of daily recommendation)
| Calorie | 469 cal. | (22 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin K | 48.2 μg | (80 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 153 μg | (51 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 26.2 μg | (58 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 957 mg | (24 %) | ||
| Calcium | 358 mg | (36 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 242 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 3 Parsnips (about 18 ounces)
- 1 onion
- 4 Tbsps Sour cream
- 2 eggs
- 4 Tbsps fine Oats (plus more if needed)
- salt
- peppers
- Nutmeg
- 1 small Organic orange
- 5 ozs Yogurt (low-fat)
- 4 Tbsps Canola oil
Preparation steps
Peel the parsnips and finely grate on a box grater.
Peel the onion and chop finely.
Mix together the sour cream, eggs, and oats in a bowl. Season with salt, pepper, and freshly grated nutmeg. Add about 14 ounces grated parsnip and the onion and stir to combine.
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.
Working over a bowl to catch the juices, cut between membranes to remove whole orange segments.
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.
Form the parsnip mixture into 8 patties with moistened hands. If the batter is very soft, mix in more oats.
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.