Healthy Dinner

Savory Semolina Fritters

with Zucchini and Peppers
5
Average: 5 (3 votes)
(3 votes)
Savory Semolina Fritters

Savory Semolina Fritters - It isn't true that whole grains only get along with sweet accompaniments. Hearty tastes just as good!

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Health Score:
9,7 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
259
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie259 kcal(12 %)
Protein13 g(13 %)
Fat9 g(8 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage10.5 g(35 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.6 μg(3 %)
Vitamin E6.4 mg(53 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.7 mg(31 %)
Vitamin B₆0.5 mg(36 %)
Folate72 μg(24 %)
Pantothenic acid0.8 mg(13 %)
Biotin10.9 μg(24 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C144 mg(152 %)
Potassium548 mg(14 %)
Calcium183 mg(18 %)
Magnesium65 mg(22 %)
Iron3.7 mg(25 %)
Iodine13 μg(7 %)
Zinc2.3 mg(29 %)
Saturated fatty acids3.3 g
Uric acid77 mg
Cholesterol67 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
350 milliliters
125 grams
3
Onions (each about 50 grams)
2
Zucchini (each about 250 grams)
3
large red Bell peppers (each about 250 grams)
50 grams
grated aged Gouda cheese
1
½ teaspoon
1 tablespoon
3 sprigs
flat-leaf Parsley
How healthy are the main ingredients?
Gouda cheese
Preparation

Kitchen utensils

1 Measuring cups, 1 Pot, 1 Wooden spoon, 1 Cutting board, 1 Small knife, 1 Pot (with lid), 1 Large knife, 1 large Non-stick pan, 1 Slotted spatula, 1 Tablespoon, 1 Teaspoon

Preparation steps

1.
Savory Semolina Fritters preparation step 1

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.

2.
Savory Semolina Fritters preparation step 2

Meanwhile peel, halve and slice onions into strips. Rinse, dry and cut zucchini into narrow strips, about 5 cm (approximately 2 inches) long.

3.
Savory Semolina Fritters preparation step 3

Halve the bell peppers, remove seeds, rinse and pat dry. Cut peppers lengthwise into strips.

4.
Savory Semolina Fritters preparation step 4

Stir cheese, egg and paprika into the lukewarm semolina mixture. Season with salt and pepper.

5.
Savory Semolina Fritters preparation step 5

Moisten a work surface with water. Form the semolina mixture into a log, about 24 cm (approximately 9 inches) long. Refrigerate about 10 minutes.

6.
Savory Semolina Fritters preparation step 6

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.

7.
Savory Semolina Fritters preparation step 7

Add the zucchini and peppers, cover and simmer over low heat for another 4 minutes.

8.
Savory Semolina Fritters preparation step 8

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.

9.
Savory Semolina Fritters preparation step 9

Rinse parsley, shake dry, pluck leaves and reserve 1/3 for garnish. Coarsely chop the rest.

10.
Savory Semolina Fritters preparation step 10

Combine chopped parsley with the vegetables and season with salt and pepper. Arrange the semolina slices on the vegetables and garnish with remaining parsley.