Recipes · Greek · Snacks
Tomatokeftedes (Tomato Fritters)
One serving has 416 kcal and 6 g protein, and at least a fifth of a woman's daily need of phosphorus (43%), vitamin C (37%), vitamin K (37%), manganese (36%), thiamin (36%) and vitamin E (32%). Ready in 30 minutes.
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- Preparation: 20 min
- Cooking: 10 min
- Makes: 1 serving (284 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 180 g Tomatoes, raw
- 30 g Onions, raw
- 40 g Flour, all-purpose
- 5 g Mint, fresh
- 0.5 g Oregano, dried
- 2 g Baking powder
- 25 g Olive oil
- 1 g Salt
- 0.3 g Black pepper
Method
- Grate the tomatoes on a box grater, discarding the skins, then tip into a sieve and let drain for 15-20 minutes.
- Mix the drained tomato pulp with the grated onion, mint, oregano, salt and pepper.
- Stir in the flour and baking powder to form a thick, scoopable batter.
- Heat the olive oil in a frying pan over medium heat. Drop in heaped tablespoons of the batter and fry for 2-3 minutes per side until golden and crisp.
- Lift out onto paper towels to drain briefly and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 416 kcal | 20% |
| Carbohydrates | 41.8 g | |
| Water | 206 mL | |
| Fiber | 4.4 g | 15% |
| Protein | 6.3 g | 13% |
| Tryptophan | 0.07 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.19 g | |
| Leucine | 0.36 g | |
| Lysine | 0.16 g | |
| Methionine | 0.09 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.28 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.22 g | |
| Histidine | 0.13 g | |
| Fat | 25.9 g | |
| Monounsaturated | 18.3 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.8 g | |
| Saturated | 3.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 198 mg | 20% |
| Copper | 0.2 mg | 22% |
| Iron | 3.6 mg | 20% |
| Magnesium | 37.4 mg | 12% |
| Manganese | 0.64 mg | 36% |
| Phosphorus | 298 mg | 43% |
| Potassium | 547 mg | 12% |
| Selenium | 13.8 µg | 25% |
| Sodium | 559 mg | |
| Zinc | 0.71 mg | 9% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 0.39 mg | 8% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 112 µg | 28% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 14.2 mg | 3% |
| Vitamin A | 86.3 µg | 12% |
| Vitamin C | 27.6 mg | 37% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.8 mg | 32% |
| Vitamin K | 33.1 µg | 37% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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