Recipes · Israeli · Side Dishes
Fritas de Prasa (Sephardic Leek Fritters)
One serving has 286 kcal and 7 g protein, and at least a fifth of a woman's daily need of vitamin K (70%), vitamin C (45%), manganese (44%), pyridoxine (40%), vitamin E (37%) and copper (27%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (241 g)
- Difficulty: Medium
- Diets: Vegetarian, Dairy-free
- Contains: egg, gluten
Ingredients
- 130 g Leeks, trimmed
- 50 g Potato
- 25 g Egg, beaten
- 10 g Matzo meal
- 0.5 g Salt
- 0.2 g Black pepper
- 10 g Sunflower oil (for frying)
- 15 g Lemon wedges (to serve)
Method
- Keep the white and pale green parts of the leeks, split them lengthways and wash out any grit, then slice them 2 cm thick. Peel the potato and cut it into chunks.
- Boil the leeks and potato together for 20 minutes, until very soft. Drain, leave to cool, then squeeze the leeks hard in a clean cloth: the drier they are, the crisper the fritters.
- Mash the leeks and potato together, or chop them finely, and mix in the beaten egg, matzo meal, salt and pepper. The mixture should hold its shape; add a little more matzo meal if it is too soft.
- With wet hands, shape it into small flat patties about 6 cm across and 1.5 cm thick.
- Heat a thin layer of oil in a frying pan over medium heat and fry the patties for 3-4 minutes a side, until deep golden. Drain them on kitchen paper.
- Serve hot or warm, with lemon to squeeze over. Sephardic Jews from Turkey and Greece make them for Passover and for Rosh Hashanah, when leeks are among the symbolic foods of the new year.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 286 kcal | 14% |
| Carbohydrates | 37.2 g | |
| Water | 180 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 7.3 g | 15% |
| Tryptophan | 0.08 g | |
| Threonine | 0.28 g | |
| Isoleucine | 0.31 g | |
| Leucine | 0.52 g | |
| Lysine | 0.4 g | |
| Methionine | 0.15 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.23 g | |
| Valine | 0.38 g | |
| Histidine | 0.15 g | |
| Fat | 13 g | |
| Monounsaturated | 2.9 g | |
| Polyunsaturated | 7.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.1 g | |
| Saturated | 1.9 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 93 mg | |
| Calcium | 103 mg | 10% |
| Copper | 0.24 mg | 27% |
| Iron | 4 mg | 22% |
| Magnesium | 55 mg | 18% |
| Manganese | 0.8 mg | 44% |
| Phosphorus | 135 mg | 19% |
| Potassium | 516 mg | 11% |
| Selenium | 12.9 µg | 24% |
| Sodium | 259 mg | |
| Zinc | 0.71 mg | 9% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 1.5 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.79 mg | 16% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 106 µg | 26% |
| Cobalamin (vitamin B12) | 0.22 µg | 9% |
| Choline | 93.7 mg | 22% |
| Vitamin A | 148 µg | 21% |
| Vitamin C | 33.4 mg | 45% |
| Vitamin D (D2 + D3) | 20.5 IU | 3% |
| Vitamin E | 5.6 mg | 37% |
| Vitamin K | 63.1 µg | 70% |
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: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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