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Vegetable Fritters

1 Reviews
100% would make this recipe again

A successful way to have the kids asking for more vegetables.

Preparation : 10 min Cooking : 25 min
220 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Bone-healthy

Ingredients

parchment paper
2 carrots, coarsely grated 200 g
2 zucchini, coarsely grated 260 g
2 sweet potatoes, coarsely grated 360 g
6 green onions/scallions, finely chopped
1 1/2 tbsp olive oil 23 mL
1/8 tsp cayenne pepper 0.4 g
2 eggs size large
50 g cheese, lactose-free, grated
salt [optional]
ground pepper to taste [optional]

Before you start

The quantities given here are based on this recipe served as a starter. If serving as a side dish, divide the quantities by two.

Method

  1. Preheat the oven to 205°C/400°F. Line one or more large baking sheets with parchment paper.
  2. Prepare the vegetables: Coarsely grate the carrots, zucchini, and sweet potatoes; finely chop the green onions. Put all the vegetables in a bowl, then stir in the cheese. Add the egg(s), Cayenne pepper, oil, a little salt, and pepper to taste. Mix well, then portion out the mixture onto the prepared baking sheet(s), forming rounds with a diameter of about 10 cm (about 4 per serving).
  3. Cook in the middle of the oven 12 min, then delicately turn over the fritters and continue to cook until they are golden-coloured, about 12 additional minutes.
  4. Serve.

Remarks

These fritters may be kept up to 3-4 weeks in the freezer. They may then be defrost and warmed up in the oven at 205°C/400°F for about 10 min or until warm.

Nutrition Facts Table

per 1 Serving (230g)

Amount

% Daily Value

Calories

220

Fat

11 g

18 %

Saturated 3.7 g
+ Trans 0.1 g

19 %

Cholesterol

110 mg

Sodium

150 mg

6 %

Carbohydrate

22 g

7 %

Fibre

4 g

18 %

Sugars

9 g

Protein

10 g

Vitamin A

200 %

Vitamin C

49 %

Calcium

17 %

Iron

10 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : ½ serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Source of  :
Copper, Iron, Niacin, Phosphorus, Vitamin B1, Vitamin D, Zinc
Good source of  :
Calcium, Fibre, Magnesium, Pantothenic Acid, Selenium, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E
Excellent source of  :
Folacin, Manganese, Potassium, Vitamin A, Vitamin K
Free  :
Added Sugar
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1
Meat and Alternatives ½
Fats 1

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Side dishes | First courses/Appetizers | Bone-healthy | Kosher | Vegetarian | High Calcium | Halal | High Fibre | Bake