Make these vegetable fritters with chipotle ranch sauce for an easy weekday dinner

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Give these homemade vegetable fritters a kick with chipotle ranch dressing for a simple appetizer or light entrée.

Total Time: 35 minutes
Servings: 10 fritters

Ingredients

  • 3/4 cup chickpea flour
  • 1 teaspoon cumin
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon salt
  • pepper
  • 1/2 cup water
  • 1/4 cup red onion, chopped
  • 3/4 cup red pepper, chopped
  • 3/4 cup zucchini, chopped
  • 2 tablespoons fresh parsley, chopped
  • olive oil
  • chipotle ranch dressing 

Instructions:

  1. Mix chickpea flour, cumin, cayenne pepper, paprika, garlic powder, salt and pepper in a bowl. Add water and whisk until smooth.
  2. Add red pepper, onion, zucchini and parsley to the batter and combine.
  3. Heat pan coated in olive oil over medium high heat. Once pan is hot, add a spoonful of batter to the pan. Repeat with remaining batter, but leave enough space so they don't touch on the pan. (You may need to work in batches, depending on your pan size. Add more oil to cook as needed.)
  4. Cook batter until browned, and flip to cook on the other side.
  5. Remove fritters from the pan and serve with chipotle ranch dressing of your choosing (we love this one!).

10 PHOTOS
Best and worst vegetables for you
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Best and worst vegetables for you

Avoid: Potatoes 

Studies show that potatoes are "pure sugar" once they enter your system. According to the Harvard School of Public Health, potatoes are responsible for a surge in blood sugar and insulin --- it has the same effect as a can of Cola or candy. 

Eat sparingly: Squash

Like potatoes, squash is a starch vegetable. 1 cup of butternut squash has 11 grams of carbohydrate and more than 40 calories, but is considered a healthier choice than potatoes. Nutritionists advise patients to be careful when eating squash as it can quickly put you "over your carb limit too quickly". 

Eat Sparingly: Eggplant 

Eggplant should be avoided by patients with digestive issues. Says the author of "Eat Dirt", "They contain alkaloids, which protects them from bugs and molds [when they’re growing in the field]. Unfortunately, these chemicals can trigger digestive issues.” Additionally, they possess high carbohydrate levels. 

Some studies have linked eggplant to inflammation and arthritis. Furthermore, researchers advise patients who are prone to kidney stones to avoid the vegetable.

Eat sparingly: Beets

Beets are known for reducing dementia risk and increasing endurance for athletes. But beets have also been linked to kidney stones and gout because they are high in oxalate. This includes patients with gallbladder problems.

Eat sparingly: Bell peppers

Like eggplants and potatoes, peppers are part of the Nightshade family. Bell peppers are believed to cause a buildup of inflammation in the body. 

Eat more: Tomatoes

Whether you consider it a fruit or vegetable, tomatoes are a great source of nutrients and vitamins. It's an "outstanding" source of Lycopene and antioxidants.

A study found that tomatoes were beneficiary in helping patients suffering from Osteoporosis and is an important food for bone health. 

Eat more: Carrots 

Carrots are known for decreasing your risk of heart attack and stroke. Even better, cooked carrots may provide increased benefits than raw carrots. 

A 10-year study out of the Netherlands revealed that fruits and vegetables with deeper shades of orange and yellow are "most protective" against cardiovascular disease. 

Eat more: Bok Choy

There's a reason ancient Chinese loved this bitter vegetable. It's so good for you! Bok Choy is low in calories but high in nutrients like calcium fiber and zinc. According to WebMD, one cup of bok choy (cooked) equates to more than 100% of the recommended dietary allowance of vitamin A. 

Eat more: Kale

It's still the latest superfoods Kale is low in calories and high in fiber, as well as numerous antioxidants. The vegetable is also known for being heart-healthy and lowering cholesterol. A 12-week study that tested the impact of kale juice on men with high cholesterol found favorable results and lowered their risk of "developing coronary disease". 

Eat more: Asparagus

Sure, it's known to make your pee smell and your kids definitely put up a fight, but asparagus is well known for its amazing health benefits. It's packed with vitamins and minerals, low in calorie and fat. Patients looking to lose weight will find asparagus is one of the most beneficial vegetables. 

It's also been scientifically proven that asparagus cures hangovers. "These results provide evidence of how the biological functions of asparagus can help alleviate alcohol hangover and protect liver cells," said a researcher at the Institute of Medical Science and Jeju National University in Korea.

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