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.
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.
(Percentage of daily recommendation)
| Calorie | 319 cal. | (15 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 54.7 μg | (91 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 19.5 μg | (43 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 703 mg | (18 %) | ||
| Calcium | 180 mg | (18 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 117 mg | |||
| Cholesterol | 157 mg | |||
| Complete sugar | 10 g |
Ingredients
- 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
Kitchen utensils
Preparation steps
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.
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.
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.
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.
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.
