The Mediterranean diet has been the basis for many healthy meals – like this fritters recipe – over the past five decades. It has been touted as one of the most nutritious diets by many organizations because of its emphasis on vegetables, fruits, whole grains, herbs, and legumes.
Take this recipe as an example: you only need ten fresh ingredients, no meat, and minimal prep and cook time.
Zucchini and Feta Fritters Ingredients
3 medium zucchini, about 1½ pounds
2 large eggs, whisked
½ cup crumbled feta cheese
¼ cup yellow onion, diced
⅓ cup fresh mint leaves, chopped
½ tsp. ground cumin
½ tsp. salt
Ground black pepper to taste
1 cup whole wheat flour
4 tsp. extra virgin olive oil
Method of preparation
1. Shred the zucchini using the largest holes on a cheese grater (or a food processor with a shredding disk).
2. Use a clean kitchen towel to squeeze out as much liquid from the zucchini as you can (discard the liquid).
3. Transfer to a large bowl and stir in the eggs, feta, mint, onion, cumin, salt, and pepper to taste.
4. Stir in the flour.
5. In a large nonstick skillet, heat 1 teaspoon olive oil over medium-low heat.
6. Scoop out the zucchini mixture using a ¼-cup measure and drop it into the pan, repeating to make as many patties as will fit in the skillet, about 4 at a time.
7. Gently flatten the patties with the back of the measuring cup and cook until golden brown on both sides and cooked all the way through, 3 to 5 minutes per side.
8. Once cooked, remove patties from skillet and set on plate lined with paper towels.
9. Repeat to make the rest of the fritters.
10. Enjoy the fritters by themselves with an optional dipping sauce or serve as a side dish.
This Mediterranean-inspired Zucchini and Feta Fritters recipe is curated by our culinary medicine team and adapted from skinnytaste.com.