Good Mood Recipe

Zucchini Pea Fritter with Lemon Mint Yogurt Dip

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Zucchini Pea Fritter with Lemon Mint Yogurt Dip

Zucchini pea fritter with lemon mint yogurt dip - Peas help reduce stress thanks to a lot of magnesium.

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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
319
calories
Calories

Healthy, because

Even smarter

Nutritional values

The high magnesium content in green Peas can relieve stress, decramp and shows success in the treatment of migraines. Yogurt and milk score high in calcium. The mineral is essential for strong bones and teeth.

The mint gives the dip a fresh flavor, but it's not for everyone. If you like, simply replace the mint with basil.

1 serving contains
(Percentage of daily recommendation)
Calorie319 kcal(15 %)
Protein17 g(17 %)
Fat13 g(11 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage6.4 g(21 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.2 μg(6 %)
Vitamin E3 mg(25 %)
Vitamin K54.7 μg(91 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.4 mg(29 %)
Folate147 μg(49 %)
Pantothenic acid1.7 mg(28 %)
Biotin19.5 μg(43 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C53 mg(56 %)
Potassium703 mg(18 %)
Calcium180 mg(18 %)
Magnesium91 mg(30 %)
Iron5.5 mg(37 %)
Iodine14 μg(7 %)
Zinc2.6 mg(33 %)
Saturated fatty acids3.8 g
Uric acid117 mg
Cholesterol157 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
7 ozs Peas (freshly split or frozen)
salt
2 zucchini
½ bunch parsley
5 mint
8 ozs Yogurt (low-fat)
1 Tbsp lemon juice
peppers
3 eggs
3 ozs milk (whole)
6 ozs Whole Grain Spelt Flour
½ tsp Baking powder
Nutmeg
2 Tbsps Canola oil
1 organic lemon
How healthy are the main ingredients?
parsleysaltzucchiniminteggNutmeg
Preparation

Kitchen utensils

1 Grater

Preparation steps

1.

Cook peas in boiling salted water for 5 minutes; then rinse and drain. Meanwhile, clean, wash and finely grate the zucchini, sprinkle with salt and leave to soak in water for 10 minutes.

2.

Meanwhile, wash parsley, shake dry and chop. Wash mint, shake dry, set aside a few leaves, chop remaining mint, mix with yogurt and lemon juice and season with salt and pepper.

3.

Rinse zucchini in a sieve, squeeze well and mix in a bowl with eggs, milk, flour, baking powder, 1 pinch of salt and freshly grated nutmeg. Mix in parsley with half of the peas.

4.

Bake a total of 8 zucchini pea fritters one after the other. Heat 1 tablespoon of oil in a frying pan. Add 4 tablespoons of zucchini mixture as dough blobs and bake over medium heat for 3-4 minutes per side until golden brown. If necessary, keep fritter warm in preheated oven at 80 °C / 175 ˚F. Use up remaining batter in the same way.

5.

Rinse lemon hot and cut into wedges. Serve zucchini and pea fritters with remaining peas and the mint-yogurt dip, and garnish with mint and lemons.