Crispy Pan Fried Spinoccoli Fritters
Green veggie cakes perfect for weekday lunches or snacks
Equipment
- cast iron pan
- food processor or mini chop
Ingredients
- 1 head broccoli washed and rough chopped
- 5 oz spinach
- 1/4 cup garbanzo bean flour
- 3 oz feta cheese crumbled
- 1 egg beaten
- 1 tsp umami seasoning from trader joes
- 1/4 tsp salt
- 1/2 tsp pepper
- 2-4 tbsp olive oil or oil of choice
Instructions
- Wash your veggies thoroughly and then add the chopped broccoli to the bowl of your food processor and pulse 5-6 turns til you get medium chunks
- Add 1 tablespoon of oil to your cast iron pan and cook the broccoli chunks about 3 mins to soften.
- Wipe out the bowl of your food processor and add your spinach and pulse to chop it til you get the consistency of chopped herbs.
- In a large mixing bowl add your beaten egg, chopped spinach, cooked broccoli, garbanzo bean flour, crumbled feta, umami seasoning and salt and pepper. Mix to combine.
- Heat the remaining olive oil in your cast iron pan til hot then using a ice cream scoop drop the spinach and broccoli mixture into the hot oil and use the back of your spatula to press the mixture into a patty, cook for 2 mins per side until the edges are golden and crispy and the insides are cooked through.
- Drain on paper towels when finished and serve warm with applesauce if desired.
Nutrition
Serving: 2frittersCalories: 149kcalCarbohydrates: 11gProtein: 8gFat: 9gSaturated Fat: 3gCholesterol: 40mgSodium: 321mgPotassium: 513mgFiber: 4gSugar: 3gVitamin A: 2946IUVitamin C: 97mgCalcium: 147mgIron: 2mg
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