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Mediterranean Zucchini Fritters

Mediterranean Zucchini Fritters

I fell in love with these super yummy, vegetable packed fritters years ago when I had them at a local Greek restaurant in New York City.  So I set out to recreate them here for you and me!!  I am pretty sure the original version is fried, but here I tried to reduce some of the fat in the recipe by doing most of the cooking in the oven.  They take a little work to prepare but you can make a batch ahead of time and freeze them for later.  Keep reading on for more about these Mediterranean Zucchini Fritters.

Use these fritters in a variety of ways.  How about eating them as a/an…

  • light lunch with a salad
  • snack
  • appetizer at dinner
  • party food
  • breakfast topped with an egg

As you can see these fritters have so much flexibility!!

Cooking with zucchini

Zucchini has distinct characteristics that make it such a flexible cooking ingredient.  For one it doesn’t have a super strong flavor so you can add it to many dishes to boost the nutrition without really altering the flavor.  Second, it contains a great deal of water which makes it perfect for adding into baking ingredients.  Last it’s shape and texture makes perfect spiralized noodles that cook up quickly or even can be used raw.

Zucchini basics

Zucchini is closely related to melons, cucumbers and spaghetti squash as they are all a member of the same family.  But did you know that while it is traditionally considered a vegetable, it is actually a fruit?

There are quite a few varieties of zucchini which have different colors and shapes.  In the US the most common variety is dark green and generally long even shape, similar to a cucumber.  Here in Peru the variety of zucchini available has a white and green outside and the shape is often thicker and more rounded.  This variety also contains more seeds than the zucchini in the US.  It’s kind of like a combination of a regular zucchini and yellow summer squash.

Grated zucchini shown in glass bowl ready to add other ingredients.Zucchini nutrition

Zucchini is super low in calories, fat and carbohydrates but also provides a lot of nutrients.  Just one cup of zucchini provides all this…

  • Vitamin A 40% RDI
  • Manganese 16% RDI
  • Vitamin C 14%
  • Potassium 13%
  • Magnesium 10%

In addition to these, zucchini is a source of vitamin K, folate, copper, phosphorus, vitamin B6, thiamin.

It’s an antixodant!

Zucchini is an antioxidant thanks to the cartenoids it contains.  These particular antioxidants provide some additional protection for your eyes (just like carrots which also contain cartenoids).

Antioxidants may also provide some protection from chronic diseases thanks to their ability to capture free radicals in the body.  Make sure you eat your zucchini with the peel on since the skin contains the highest levels of these antioxidants.

Full of fiber and water

The high levels of water and fiber, both soluble and insoluble in this vegetable means it is great for your digestion.  Plus, the soluble fiber feeds the healthy bacteria in your gut.

Low in carbs and has some benefit on lowering blood sugar

The fiber found in zucchini helps to stabilize blood sugar and lessen the spikes that occur when large amounts of carbohydrates are eaten.  Plus since it can be formed into noodles easily and is naturally low in carbohydrates, it is a great alternative to pasta.

The Recipe

Overhead shot of three fritters served on white plate with yogurt dip.

Mediterranean Zucchini Fritters

These zucchini fritters have so many uses! They make a great party appetizer or snack. But also you can eat them as a light lunch or even for breakfast with an egg on top! Lightly sautéed for some color and finished in the oven so you use a bit less oil. Always a family favorite in my house!
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Course: Appetizer, Lunch
Cuisine: Mediterranean
Keyword: healthy snack, light lunch, vegetarian, vegetarian appetizer, zucchini
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Servings: 4 servings
Author: Lyn Croyle

Ingredients

Zucchini Fritters

  • 2 cups zucchini grated and squeezed
  • ¼ cup feta cheese crumbled
  • 1 clove garlic
  • 2 green onions sliced
  • 1 T fresh mint chopped
  • 1 tsp dried dill
  • 1 egg lightly beaten
  • Salt and pepper to taste
  • ½ cup whole wheat flour
  • ½ cup breadcrumbs
  • 1 T olive oil

Yogurt Feta Cucumber Dip

  • 1 cup Greek yogurt plain
  • 2 cloves garlic peeled and minced
  • 1 medium cucumber peeled and deseeded
  • ¼ cup Feta cheese
  • 1 tsp dried dill
  • 1 tsp dried oregano
  • 1 T fresh lemon juice
  • Salt and freshly ground pepper

Instructions

Make the dip

  • Mix up the dip before making the fritters so it has time to sit and develop the flavors.
  • Peel cucumber and cut in half lengthwise. Scoop out seeds using a spoon. Then cut the cucumber up into small diced pieces.
  • Combine all the ingredients into a bowl and stir to combine. Salt and pepper to taste.

To make the fritters

  • Preheat oven to 400 degrees F or 200 degrees C.
  • To grate the zucchini, use a food processor or hand grater. Place the grated zucchini in a cheesecloth and squeeze well to remove as much of the moisture as you can.
  • Combine the zucchini, feta, garlic, green onion, mint, dill and egg in a bowl. When well mixed, add salt and pepper to taste. Mix again.
  • Add the flour and breadcrumbs until the dough is at a consistency you can form it into a patty. Lightly sprinkle each side of patty with additional flour.
  • Heat 1 T of olive oil in a skillet. When hot, add the patty and cook just until browned, then flip to other side. Remove from skillet and place patties on a baking sheet, lightly coated with cooking spray. Bake in oven for 15 minutes.
  • Serve the fritters with the dip.

Nutrition

Serving: 4fritters | Calories: 235kcal | Carbohydrates: 30g | Protein: 15g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 71mg | Sodium: 924mg | Potassium: 354mg | Fiber: 4g | Sugar: 6g

I like to shape the fritters into little rounded rectangles, but round patties work too!  And for a party, you can even form them into a smaller size so that your guests can eat them in a bite or two.  

Pin for pinterest

 

Did you cook up this recipe?  If so, tell me all about it!  Did you enjoy this combination of flavors as much as me?  Tell me all about it in the comments below!  Also, be sure to rate 5-stars in the recipe card!

Other recipes I think you may enjoy!

Citrus Avocado Salad with Pomegranate Vinaigrette

How to cook perfectly flavored steamed veggies

 



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