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Vegetable fritter, cottage cheese, protein and fiber rich, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Broccoli-Carrot-Cottage Cheese Mücver (90 g) has 99 calories. That works out to 110 calories per 100 g. It contains 9.2 g of carbs, 6.8 g of protein, 3.8 g of fat and 2.4 g of fiber. Its 61.2 µg of Vitamin K covers 51% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 2 piece (medium) · 90 g
99
KCAL / 90G
Carbs
9.2g
· 3% DV
Protein
6.8g
· 14% DV
Fat
3.8g
· 5% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 28% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1.53 g | 8% |
| Trans fat | 0.01 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 2.4 g | 9% |
| Protein | 6.8 g | 14% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 90 g | 99 kcal |
| 1 slice (thin) | 40 g | 44 kcal |
| 1 piece (small) | 45 g | 50 kcal |
| 1 slice (thick) | 60 g | 66 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 120 g | 132 kcal |
| 3 piece (large) | 135 g | 149 kcal |
| 4 piece (extra large) | 180 g | 198 kcal |
| 1 serving (large) | 180 g | 198 kcal |
Calculated from 110 calories per 100 g.
Broccoli-carrot-cottage cheese mücver is a Turkish-style vegetable fritter made with broccoli, carrot, cottage cheese, and a batter that holds the ingredients together. It can be cooked in a pan or baked, and is commonly served as a snack or part of a meal.
To make broccoli-carrot-cottage cheese mücver, finely chop or grate the vegetables and mix them with cottage cheese, egg, and enough flour to bind the mixture. Shape spoonfuls and pan-cook them, or arrange them on a lined tray and bake until set and browned.
Yes, broccoli-carrot-cottage cheese mücver can be baked instead of pan-fried. Put evenly sized portions on a lined baking tray and cook until firm and lightly browned; a little oil brushed on top helps the outside brown.
Broccoli-carrot-cottage cheese mücver usually falls apart when the vegetables release too much water or the mixture lacks enough binder. Drain cooked broccoli well, squeeze excess liquid from grated carrot, and add enough egg and flour for the mixture to hold its shape.
Broccoli-carrot-cottage cheese mücver goes well with plain or garlic yogurt, a crisp salad, or a cucumber-yogurt dip. Serve it as a light lunch with soup, or offer the fritters as a side alongside grilled vegetables or a main dish.
Yes, you can prepare broccoli-carrot-cottage cheese mücver ahead by mixing and shaping the portions, then refrigerating them briefly before cooking. For the best texture, cook them soon after shaping rather than leaving the wet mixture stored for a long time.
Cooked broccoli-carrot-cottage cheese mücver keeps for about three days in a sealed container in the refrigerator. Reheat the portions in a skillet or oven until hot throughout; microwaving works too, but leaves the outside softer.
Yes, freeze cooked broccoli-carrot-cottage cheese mücver after it has cooled completely. Freeze the pieces separately first so they do not stick together, then transfer them to a sealed freezer container and reheat after thawing.
No, broccoli does not have to be fully cooked before going into broccoli-carrot-cottage cheese mücver if it is chopped very finely. For a softer texture, steam it briefly first and drain it thoroughly so extra moisture does not loosen the batter.
Yes, crumbled feta can replace cottage cheese in broccoli-carrot-cottage cheese mücver, but it is saltier, so use less added salt. Grated cheddar also works, though it melts into the batter and gives the fritters a richer, less crumbly texture.
Vitamins
Vitamin K
61.2µg · 51% DV
Vitamin C
28.8mg · 32% DV
Vitamin A
198µg · 22% DV
Folate
58.5µg · 15% DV
Minerals
Phosphorus
77mg · 11% DV
Calcium
99mg · 10% DV
Potassium ⭐
306mg · 9% DV
Manganese
0.2mg · 9% DV
Sodium
189mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 99 calories in 2 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Broccoli-Carrot-Cottage Cheese Mücver is a Turkish-style vegetable fritter made with broccoli, carrot and lor, a mild, fresh curd cheese. The vegetables bring a gentle sweetness and tender bite, while the cheese adds a creamy note; cooked as small patties, the outside can turn lightly crisp.
Mücver is often served warm with yoghurt as part of a Turkish meal, or enjoyed as a snack. This vegetable-rich version offers both protein and fibre, with 7.5 g of protein per 100 g. For a lighter result, bake the fritters or use only a little oil in the pan; a spoonful of plain yoghurt makes a simple accompaniment.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.53g
MONOUNSATURATED
0.99g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.