Zucchini Pancakes with Apple Herb Tartar
Zucchini pancakes with apple herb tartar - Potato pancakes with a difference - with crunchy vegetables and fruity-fresh garnish
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..
The vital substance bomb potato scores with a lot of vitamin C, B vitamins and potassium. Due to the satiating dietary fiber pectin, apples are optimal cholesterol reducers. The colorful herbs contain many antioxidants that protect against free radicals.
A good accompaniment: a creamy herb curd. Not only does it taste great, it also increases the protein content of this delicious veggie dish.
(Percentage of daily recommendation)
| Calorie | 299 cal. | (14 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 33.2 μg | (55 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 767 mg | (19 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 18 ozs waxy potatoes
- ½ organic lemon
- 22 ozs acidic Apple (4 large tart apples)
- 1 tsp honey
- 1 ½ ozs mixed Fresh herbs (1 bunch; e.g. basil, parsley, chervil)
- 1 green chili pepper
- 16 ozs Zucchini
- 1 onion
- 3 ½ ozs Whole Grain Spelt Flour
- 1 egg
- salt
- peppers
- Nutmeg
- 2 Tbsps olive oil
Preparation steps
Peel potatoes, grate very finely and drain in a colander for 20 minutes, reserving the liquid.
For the tartar, rinse lemon half, rub dry, grate peel, and squeeze juice. Wash apples, quarter, peel, core and cut into very small cubes. Immediately mix with lemon zest and juice and honey.
Wash herbs and shake dry, pluck leaves and chop finely. Halve chili pepper lengthwise, remove seeds, wash and finely dice. Fold the herbs and chili into the apple cubes and refrigerate the tartar until serving.
For the pancakes, carefully drain the draining liquid from the potatoes and set aside the settled potato starch.
Meanwhile, clean, wash and coarsely grate the zucchini. Peel the onion and cut into fine cubes. Mix both with flour and egg into the potato mixture. Season with salt, pepper and freshly grated nutmeg and stir in the settled potato starch.
Bake a total of 8-12 pancakes in 2 portions: Heat 1 tablespoon of oil in a frying pan. Pour in 4-6 patties of 1-2 tablespoons zucchini mixture and fry over medium heat for 3-4 minutes per side until golden brown. Bake remaining dough in the same way; keep fried pancakes warm in preheated oven at 80 °C / 175 ˚F, if desired. Once all are fried, serve the pancakes with the apple and herb tartar.
