Cauliflower Patties with Mint Yogurt
Cauliflower Patties with Mint Yogurt - Muscle food in plants format
Healthy, because
Even smarter
Nutritional values
The mineral calcium contained in yogurt supports fat burning and strengthens bones. The menthol of mint is responsible for its typical fresh smell and taste. This essential oil reduces cramps and relieves digestive problems and headaches. In addition, mint curbs appetite and boosts the production of satiety hormones.
You can also prepare the cauliflower cakes in advance and then either eat them cold the next day or even freeze them. So you always have a few of the tasty Pflanzerl handy.
(Percentage of daily recommendation)
| Calorie | 292 cal. | (14 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 74.2 μg | (124 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 129 mg | (136 %) | ||
| Potassium | 898 mg | (22 %) | ||
| Calcium | 169 mg | (17 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 52 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 22 ozs Cauliflower
- salt
- 2 ¾ ozs sheep cheese (i.e. feta)
- 1 sprig thyme
- 1 egg
- 3 ½ ozs low fat Cottage cheese
- peppers
- Nutmeg
- 1 ½ ozs old fashioned Oats (3 TBSP.)
- 4 ozs whole grain breadcrumbs (6 TBSP.)
- 3 tsps olive oil
- 1 Cucumber
- 4 mint
- 2 scallions
- 1 lemon (juice)
- 7 ozs Yogurt (low-fat)
- 1 organic lemon
Preparation steps
Clean cauliflower, wash, cut into florets and cook in boiling salted water for 8 minutes over medium heat until tender. Then drain well, mash with a fork and let cool for 5 minutes.
In the meantime, crumble feta cheese. Wash thyme, shake dry, and pluck off leaves. Mix cauliflower with egg, 3 Tablespoons feta cheese, thyme, cottage cheese, salt, pepper, some freshly grated nutmeg, oats, and 4 Tablespoons breadcrumbs; if the mixture is too soft, add some more breadcrumbs. Place remaining breadcrumbs on a flat plate. Shape mixture into 12 patties and press into bread crumb mixture.
Heat 1 tsp oil in a frying pan. Fry 4 meatballs in it on both sides for 3-4 minutes each until golden brown. Keep fried meatballs warm in preheated oven at 100 °C / 200 °F. Prepare the remaining meatballs in the same way.
Meanwhile, clean and wash the cucumber and cut into small cubes. Wash mint, shake dry and pluck off leaves; set aside some leaves, chop the rest. Clean the spring onions, wash and cut into fine rings. Mix cucumber with spring onions, salt, pepper and lemon juice and let stand for 5 minutes.
Meanwhile, mix yogurt with remaining oil, pepper, salt and chopped mint. Rinse lemon, rub dry and cut into wedges. Arrange cauliflower meatballs on cucumber salad, sprinkle with remaining feta cheese and mint leaves. Serve mint yogurt and lemon wedges on the side.
