Healthy Gourmet Kitchen

Vegetable Patties with Wild Garlic Dip

5
Average: 5 (4 votes)
(4 votes)
Vegetable Patties with Wild Garlic Dip

Vegetable Patties with Wild Garlic Dip - Crispy veggie patties with aromatic dip

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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
381
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beta-carotene is stored in the cells of fruit and vegetables, and carrots in particular provide plenty of it. However, the vitamin can only be optimally absorbed by the body if the cells are broken down before consumption. This is achieved by rasping, steaming or cooking. A small amount of fat also promotes the absorption of the provitamin.

A tip if you like garlic: you can mix 1-2 cloves pressed through with the meatball dough!

1 serving contains
(Percentage of daily recommendation)
Calorie381 kcal(18 %)
Protein13 g(13 %)
Fat20 g(17 %)
Carbohydrates36 g(24 %)
Sugar added1 g(4 %)
Roughage4.9 g(16 %)
Vitamin A1 mg(125 %)
Vitamin D0.9 μg(5 %)
Vitamin E5.2 mg(43 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.5 mg(36 %)
Folate74 μg(25 %)
Pantothenic acid1.4 mg(23 %)
Biotin21.1 μg(47 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C44 mg(46 %)
Potassium1,007 mg(25 %)
Calcium155 mg(16 %)
Magnesium76 mg(25 %)
Iron3 mg(20 %)
Iodine13 μg(7 %)
Zinc1.8 mg(23 %)
Saturated fatty acids4.7 g
Uric acid46 mg
Cholesterol121 mg

Ingredients

for
4
Ingredients
7 ounces zucchini
7 ounces carrots
22 ounces predominantly waxy potatoes
2 eggs
3 tablespoons chopped Hazelnuts
2 tablespoons Pastry flour
salt
peppers
Nutmeg
2 tablespoons Canola oil
1 ounce Wild garlic
3 ounces Sour cream
8 ounces Yogurt (low-fat)
1 teaspoon lemon juice
1 pinch sugar
How healthy are the main ingredients?
potatocarrotzucchiniSour creamsugaregg

Preparation steps

1.

Rinse, trim and grate the zucchini and carrots coarsely. Rinse and peel the potatoes, grate finely and squeeze out the water. Mix the grated zucchini, carrots and potatoes with eggs, nuts, freshly grated nutmeg and flour. Season with salt and pepper.

2.

Heat canola oil in a pan. Put in 1-2 tablespoons of batter per meatball, flatten and fry until golden brown on both sides over medium heat for about 4 minutes.

3.

Rinse the wild garlic leaves, shake dry, and finely chop the leaves. Mix with sour cream, yogurt, lemon juice, 1 pinch of sugar and season with salt and pepper.

4.

Drain meatballs on paper towels and serve with the wild garlic dip.