Green bean fritters recipe belongs to Ottoman cuisine. It is included in the book “Melceü’t-Tabbahin” (The Shelter of the Cooks, 1844). The most commonly made fritters versions in Ottoman cuisine are made with eggplants, eggs, minced meat, liver and green beans.
This recipe is the ketogenic and gluten-free version of the original one. It is a healthy and delicious option that will fit into your diet and makes a healthy breakfast or light lunch. It supports your protein and healthy fat intake. You can also try this recipe to diversify your diet and include vegetables in your diet plan.
The ketogenic diet is a diet based on low carbohydrate and high fat consumption. Those who follow this diet aim to get their bodies into a state called ketosis. Because ketosis means that the body starts burning fat to meet its energy needs. As you know ketogenic diet has many benefits. Those who follow this diet should try different and delicious recipes. Thus, keto diet, which is very difficult to follow, becomes more sustainable.
You can cook fritters by frying or baking them in the oven. I prefer to cook in the oven. Because frying is a very unhealthy cooking method. It is better to bake it in the oven to reduce trans fat consumption and make a healthier meal.
How to Make Green Bean Fritters:
- After washing, cut the ends of the beans, then cut them into small pieces. Boil the beans for about 10-15 minutes until they soften. Once boiled, drain the water and place it in a mixing bowl.
- Finely chop the parsley and spring onions (you can also add leeks and fresh garlic if you wish).
- Add egg, red pepper powder/or chili flakes, black pepper, salt and water and mix.
- Add flour in batches. If you are on a ketogenic diet, use coconut flour. Otherwise, you can use white flour. If you use white flour, you’ll need to add about 2 times the amount of coconut flour for measurement. Continue adding flour to the mixture until it reaches the consistency of cake batter.
- Put baking powder and baking soda and squeeze lemon on it.
- Mix all the ingredients thoroughly until they become homogeneous.
- Place a sheet of parchment paper on a flat baking tray. Spoon a heaped tablespoon of the mixture and place into balls on the tray.
- Bake in the oven preheated at 180 degrees until golden brown.
- Allow fritters to cool on a wire rack and enjoy your vegetable fritters!
Click to learn How to Calculate Net Carbs on a keto diet.
Read my article about Keto Friendly Foods to learn about the best foods for the perfect keto!
Green Bean Fritters (Keto, Gluten-Free)
Ingredients
- 500 g green beans
- 2 eggs
- 1 cup chopped parsley
- 3-4 stalks of green onion
- ½ cup coconut flour 60g
- 4 tbsp olive oil
- 3 tbsp water
- 1 tsp black pepper
- 1 tsp ground red pepper
- 1 tsp salt
- ½ tsp baking powder
- ¼ tsp baking soda
- 1 tsp fresh lemon juice
Instructions
- After washing, cut the ends of the beans, then cut them into small pieces. Boil the beans for about 10-15 minutes until they soften. Once boiled, drain the water and place it in a mixing bowl.
- Finely chop the parsley and spring onions. Add it to the bowl.
- Add egg, red pepper powder/or chili flakes, black pepper, salt and water and mix.
- Add flour in batches. If you are on a ketogenic diet, use coconut flour. Otherwise, you can use white flour. (The amounts are different, see the notes.) Continue adding flour to the mixture until it reaches the consistency of cake batter.
- Lastly, put baking powder and baking soda and squeeze lemon on it.
Notes
- This recipe can also be made by pan frying. But I do not recommend it because frying is not a healthy choice. You can choose an oven or an airfryer.
- The water absorbency of coconut flour is quite high. It will be enough to use around 1/3 cup of coconut flour for 1 cup of refined white flour.
- If you are on a ketogenic or gluten-free low carb diet and do not prefer coconut flour, you can also use almond flour. You can use almond flour in the same amount as white flour.