Carrot & Courgette Fritters with Herb Quark
These crispy carrot and courgette fritters are quick to make, wonderfully savoury and satisfying without sitting heavy. Sweet carrots, tender courgette and tangy herb quark come together for a beautifully balanced bite. Whether you fancy a light lunch at home or a handy snack on the go, these fritters slot neatly into everyday life. With just a handful of ingredients and a reliable base of eggs and flour, they turn out well even if you're new to the kitchen.
Ingredients
- 400 g carrots
- 400 g courgettes
- 1 onion
- salt, 1 tbsp first to draw out moisture, then to taste
- pepper, to taste
- 3 eggs
- 4 tbsp spelt or rye flour
- olive oil, for frying
- herb quark, for serving; or thick Greek yogurt / fromage blanc stirred with chopped herbs
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 380 kcal | 760 kcal |
| Carbohydrates | 28 g | 56 g |
| Protein | 22 g | 44 g |
| Fat | 18 g | 36 g |
| Fibre | 6 g | 12 g |
| of which sugar | 10 g | 20 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Peel and grate the carrots and onion. Grate the courgettes too.
- Mix the grated vegetables with 1 tbsp salt and leave to stand for 15 to 20 minutes so the liquid draws out.
- Tip the vegetables into a fine sieve and squeeze out as much liquid as you can.
- Add the eggs and flour to the vegetable mixture and combine well. Season with salt and pepper to taste.
- Heat a little olive oil in a frying pan. Add a heaped tablespoon of the mixture per fritter to the hot pan and press flat into rounds.
- Fry the fritters until golden brown on both sides, then drain on kitchen paper.
- Serve the carrot and courgette fritters warm with herb quark.
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Nutrition facts per serving (estimate)
| Calories | 380 kcal |
|---|---|
| Carbohydrates | 28 g |
| Protein | 22 g |
| Fat | 18 g |
| Fibre | 6 g |
| of which sugar | 10 g |
Frequently asked questions
Can I freeze the fritters?
Yes, the cooked fritters freeze well. Just let them cool completely, freeze them in a container and reheat in the pan or oven when you need them.
Why do I need to salt the vegetables first?
The salt draws water out of the vegetables. If you skip this step, the mixture can end up too wet to shape into fritters that hold together.
Can I use gluten-free flour?
Yes, you can swap the spelt or rye flour for a gluten-free binder such as buckwheat flour or chickpea flour.
Are the fritters good cold, for a lunchbox?
Absolutely. The fritters taste great cold too, so they're perfect for the lunchbox or as a snack on the go.
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