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Crispy Millet Croquettes with Grated Vegetables and Mediterranean Herbs
A healthy and filling recipe for millet croquettes with zucchini and carrot. A gluten-free plant-based meal, ideal for a light lunch or snack, rich in minerals and fiber.
Prep time
20 min
Cook time
15 min
Total time
35 min
Servings
4
Recipe
Millet, whole grain
200 gSoup, SWANSON, vegetable broth
500 mlSquash, summer, green, zucchini, includes skin, raw
1 mediumCarrots, mature, raw
2 mediumEggs, Grade A, Large, egg whole
2 pieceChickpea flour (besan)
3 tbspGarlic, raw
1 cloveSpices, marjoram, dried
1 tspSpices, turmeric, ground
1 pinchSalt, table, iodized
Oil, olive, extra virgin
Per servingTotal
Calories:302.4 kcal1209.5 kcal
Protein:12.5 g49.8 g
Carbohydrates:50 g199.8 g
Fiber:7.2 g28.9 g
Water:221.5 ml885.9 ml
Fat:5.6 g22.4 g
Micronutrients
Sugar:3.5 g14 g
Saturated fat:1.3 g5.1 g
Cholesterol:93 mg372 mg
Sodium:445.8 mg1783.1 mg
Potassium:485 mg1939.9 mg
Calcium:73.5 mg294.1 mg
Iron:3.9 mg15.5 mg
Magnesium:95.9 mg383.5 mg
Zinc:1.8 mg7.1 mg
Phosphorus:263.7 mg1054.9 mg
Vitamin C:10.7 mg42.6 mg
Vitamin A:313.3 µg1253.1 µg
Vitamin D:0.5 µg2 µg
Vitamin B12:0.2 µg0.9 µg
Instructions
1
Thoroughly rinse the millet in a strainer with hot water to remove any bitterness. Cook it in vegetable broth (ratio approximately 1:2.5). Cook the millet about a minute longer than usual, so it becomes slightly sticky, then let it cool completely.
2
Grate the zucchini, lightly salt it, and let it sit for 10 minutes. Then squeeze it firmly with your hands or through gauze to remove all excess water (this is essential so the croquettes don't fall apart).
3
In a large bowl, mix the cooled millet, squeezed zucchini, grated carrot, and crushed garlic.
4
Add the eggs, marjoram, turmeric, salt, and pepper. Gradually mix in the chickpea flour. The mixture should be firm enough to shape into croquettes with dampened hands. If it's too soft, add another tablespoon of flour or breadcrumbs.
5
Let the mixture rest for 10 minutes so the ingredients bind together.
6
Heat olive oil in a pan. With dampened hands, shape the mixture into palm-sized croquettes and place them in the pan.
7
Fry over medium heat for 4–5 minutes on each side, until they develop a nice golden-brown and crispy crust.
Nutritional benefits
Millet is a naturally gluten-free grain rich in silicon and magnesium, which, combined with fiber from vegetables, supports healthy skin, hair, and digestion.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.

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