Potato and Kohlrabi Fritters
Here you can stock up on vitamin C, with even more than the recommended daily dose provided in one serving. With the help of vitamin C, our body produces a hormone that converts fat into energy. The vitamin is also good for connective tissue and it improves the absorption of iron, which is particularly important for vegetarian diets.
Do yourself even more good by using organic tomatoes: The result of a 10-year US study is that they contain almost twice the amount of cell-protecting antioxidants as conventional tomatoes.
(Percentage of daily recommendation)
| Calorie | 239 cal. | (11 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 60.8 μg | (101 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 148 μg | (49 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 21 μg | (47 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 137 mg | (144 %) | ||
| Potassium | 1,205 mg | (30 %) | ||
| Calcium | 215 mg | (22 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 119 mg | |||
| Complete sugar | 14 g |
Preparation steps
Scrub potatoes and place in a pot with enough water to cover. Cover pot and cook until potatoes are knife-tender, about 20 minutes.
Peel the kohlrabi, coarsely grate, season with salt and let stand about 10 minutes to allow the water to drain out.
Meanwhile, rinse scallions, shake dry and cut diagonally into thin rings.
Rinse and dry tomatoes and cut into quarters. In a small bowl, season balsamic vinegar with salt and pepper, then toss with the tomatoes and scallions.
Drain the potatoes, rinse with cold water, peel and press through a ricer into a bowl.
Drain kohlrabi in sieve. Add kohlrabi, oats and egg to the potatoes, mix to combine and season with salt and pepper.
Rinse chives, shake dry, and cut into approximately 1/4-inch pieces.
Heat 1 teaspoon oil in a non-stick pan. Divide half of the potato mixture into 4 portions and add to pan, flattening into fritters with the back of a tablespoon.
Cook the fritters with half the chives over low heat for about 3 minutes on each side. Remove from pan. Repeat with remaining oil, potato mixture and chives.
Rinse basil, shake dry and pluck the leaves. Add to tomato salad and season with salt and pepper. Serve fritters with the salad.