Rainbow Rösti (Vegetable Fritters)
This very delicious 'rainbow rösti' (a.k.a.vegetable fritters) recipe is designed to help you get your weekly quota of gut-friendly prebiotic foods and different coloured veggies.
The latest research shows we should be eating 30 plant-based foods a week. The more diverse plant foods we feed our gut microbes, the more diverse they become and this, in turn, will help our immune system, increase our resilience to infection, keep our gut healthier, our mood lighter, and our blood sugar levels more balanced.
For the athletes among us that means more consistent athletic performance, less risk of injury and all-in-all better all-round mental and physical health, whether we are 3, 39 or 89 years of age!
For kids, this is a fantastic way to encourage the little ones to eat more veggies without them really noticing, especially if you serve these with lashings of homemade ketchup!
Prep 10 mins | Cook 10 mins | Serves 4
Ingredients
- Selection of vegetables eg: 1/2 small red cabbage, 1 carrot, 1 courgette, a medium potato and/or sweet potato
- Small tin of sweetcorn
- 2 spring onions
- pinch dried chilli
- 1 clove garlic, peeled and crushed
- 1 tsp dried mixed herbs
- 1-2 tbsp rapeseed oil
- 20-30g chickpea or plain flour
- 1 egg, beaten
- salt and freshly ground black pepper
Method
- Grate the vegetables, or slice them really thinly with a mandolin. You can peel the potatoes if you like, but I don’t bother.
- Rinse all the veggies in a colander under cold water and drain. Then wrap in a clean tea towel and squeeze out as much of the juice as you can. This removes all the starch and helps the rösti go crispy. Transfer to a bowl.
- Stir in the onions and garlic and season with the chilli, mixed herbs and plenty of salt and pepper.
- Finally stir in the beaten egg and add enough flour so that the mixture sticks together.
- Heat a little rapeseed oil in a non-stick frying pan over a medium heat. Carefully add mounds of the rösti mix, about the 6-7 cm in diameter, pressing the mixture down so the patty is quite flat. Cook for 4-5 minutes each side until golden brown in colour and being careful not to burn. Don’t flip too soon or they may fall apart!
- Transfer to a warmed plate and keep warm in a cool oven until all the mix is cooked.
Hello,
Do these freeze well?
I know fresh cooked is better nutritionally, but these seem an ideal way of using a glut of home grown garden veg later in the summer. Then grab as many as needed and reheat in the oven.
Thank you.
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