Savory Semolina Fritters
In terms of nutritional values, everything is in the green zone with this vegetarian satiety enhancer. Finally, there is an extra package of cell-protecting vitamins (A, C, E). This trio can render aggressive oxygen compounds in the body harmless.
Gouda is also available in low-fat varieties. This allows you to easily save a few fat calories without affecting the taste.
(Percentage of daily recommendation)
|Calorie||259 kcal||(12 %)|
|Protein||13 g||(13 %)|
|Fat||9 g||(8 %)|
|Carbohydrates||30 g||(20 %)|
|Sugar added||0 g||(0 %)|
|Roughage||10.5 g||(35 %)|
|Vitamin A||0.5 mg||(63 %)|
|Vitamin D||0.6 μg||(3 %)|
|Vitamin E||6.4 mg||(53 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||3.7 mg||(31 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||72 μg||(24 %)|
|Pantothenic acid||0.8 mg||(13 %)|
|Biotin||10.9 μg||(24 %)|
|Vitamin B₁₂||0.5 μg||(17 %)|
|Vitamin C||144 mg||(152 %)|
|Potassium||548 mg||(14 %)|
|Calcium||183 mg||(18 %)|
|Magnesium||65 mg||(22 %)|
|Iron||3.7 mg||(25 %)|
|Iodine||13 μg||(7 %)|
|Zinc||2.3 mg||(29 %)|
|Saturated fatty acids||3.3 g|
|Uric acid||77 mg|
- 350 milliliters Vegetable broth
- 125 grams Wheat semolina
- 3 onions (each about 50 grams)
- 2 zucchini (each about 250 grams)
- 3 large red Bell pepper (each about 250 grams)
- 50 grams grated aged Gouda
- 1 egg
- ½ teaspoon ground paprika (sweet)
- 1 tablespoon olive oil
- 3 stalks flat-leaf parsley
Boil 250 ml vegetable stock in a pot. Sprinkle in semolina while stirring. Bring to a boil, then reduce heat to low and cook for 2 minutes, stirring constantly. Remove from heat and let cool for 10 minutes.
Meanwhile peel, halve and slice onions into strips. Rinse, dry and cut zucchini into narrow strips, about 5 cm (approximately 2 inches) long.
Halve the bell peppers, remove seeds, rinse and pat dry. Cut peppers lengthwise into strips.
Stir cheese, egg and paprika into the lukewarm semolina mixture. Season with salt and pepper.
Moisten a work surface with water. Form the semolina mixture into a log, about 24 cm (approximately 9 inches) long. Refrigerate about 10 minutes.
Meanwhile, bring the remaining vegetable broth to a boil in another pot. Add onions and peppers, cover and simmer for about 10 minutes over low heat.
Add the zucchini and peppers, cover and simmer over low heat for another 4 minutes.
Cut semolina log into 12 slices. Heat the olive oil in a large non-stick pan and fry the semolina slices about 2 minutes on low heat on each side.
Rinse parsley, shake dry, pluck leaves and reserve 1/3 for garnish. Coarsely chop the rest.
Combine chopped parsley with the vegetables and season with salt and pepper. Arrange the semolina slices on the vegetables and garnish with remaining parsley.