Vegetable Fritters

Vegetable Fritters

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

4 servings
Preparation 10 min
Cooking 25 min

220 calories per serving 


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   90 g
1 1/2 tbsp olive oil   23 mL
1/8 tsp cayenne pepper   0.4 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
2 eggs size large    
50 g cheese, lactose-free, grated    

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

Nutrition Facts

per 1 serving (230g)

Amount

% DV*

* DV = Daily Value

Calories

220

Fat

11 g

18 %

Saturated 3.5 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

50 %

Calcium

15 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: ½ serving
Meat and Alternatives: ¼ serving

More info

Claims

Free :
Added Sugar
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
Diet-related health claims :
Bone-healthy

More info


This recipe is in the following categories: Vegetables | First courses/Appetizers | Side dishes | Bone-healthy | Halal | High Calcium | High Fibre | Kosher | Vegetarian | Bake

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