Cauliflower and Zucchini Fritters

10 30 149
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 4
Cauliflower and Zucchini Fritters
Health Highlights

Ingredients


1 medium head Cauliflower
2 medium Zucchini (grated and juice squeezed out)
1/4 cup Parsley, Italian, fresh (chopped)
2 green onion (stem) Green onion (chopped)
2 medium egg Egg
1 1/2 tbsp Coconut flour
1/4 cup Parmesan cheese, grated (or nutritional yeast - no dairy)
1 tsp Sea Salt
1/2 tsp Black pepper
1 tbsp Coconut oil (for frying)

Instructions


  1. Steam cauliflower in the microwave until just cooked.
  2. Pulse in a food processor until it resembles rice or couscous.
  3. Allow to cool a little.
  4. While the cauli is cooling grate the zucchini with a box grater.
  5. Squeeze the excess moisture out of the zucchini. I just use my hands for this, it saves dirtying a tea-towel.
  6. When the cauli is cool add all of the ingredients except the coconut oil together.
  7. Add spoonfuls of the mixture to a frying pan which has been heated to a medium heat.
  8. Flatten the patties with a spatula or fish slice.
  9. Fry in coconut oil until golden.
  10. Keep the patties fairly small or they will tend to fall apart.
  11. Serve with some leafy greens.

Notes:

For additional protein - serve with roasted chickpeas!


Nutrition Facts

Per Portion

Calories 149
Calories from fat 67
Calories from saturated fat 55
Total Fat 7.4 g
Saturated Fat 6.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 1.9 g
Cholesterol 90 mg
Sodium 766 mg
Potassium 957 mg
Total Carbohydrate 12.1 g
Dietary Fiber 4.6 g
Sugars 5.7 g
Protein 10.6 g

Dietary servings

Per Portion


Meat Alternative 0.3
Milk Alternative 0.1
Vegetables 4.3

Energy sources


Pygal27%444.92709789929415135.9700545623200345%385.842721650334282.555268851832829%311.2865521074788140.4241392305922627%45%29%CarbohydratesFatProtein
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