Unleash the flavors of fresh vegetables with these delectable Baked Vegetable Patties. Perfect for those on a vegan and grain-free diet, these patties offer a satisfying crunch and a burst of flavor with every bite. They are easy to make and serve as a great option for a healthy lunch, dinner, or even a snack.
Ingredients:
- 2 medium zucchinis (300 g), grated
- 1 medium carrot (200 g), grated
- 1 medium potato (150 g), grated
- 1 small onion (100 g), finely chopped
- 1/2 cup parsley or cilantro leaves, finely chopped
- 1/2 cup almond flour or roasted ground walnuts (50 g)
- 1/4 cup nutritional yeast or vegan cheese of choice
- 2 tablespoons ground chia seeds or flax seeds (substitute 1 egg if not vegan)
- 1/2 teaspoon cumin powder
- 1/2 teaspoon garlic powder or fresh garlic, minced (optional)
- 1/2 teaspoon cayenne pepper (optional)
- 1/2 teaspoon salt, plus more to taste
- 1/4 cup extra virgin olive oil (organic cold-pressed) or oil of choice
Preparation Steps:
- Preheat the Oven: Start by preheating your oven to 375°F (190°C), ensuring it’s ready for baking the patties.
- Prepare the Vegetable Mixture: In a large mixing bowl, combine the grated zucchinis, carrots, and potatoes with the finely chopped onion and parsley or cilantro. The variety of vegetables not only adds different flavors and textures but also a wealth of nutritional benefits.
- Add Dry Ingredients: To the vegetable mixture, add the almond flour, nutritional yeast (or vegan cheese), ground chia or flax seeds, cumin powder, garlic powder, cayenne pepper, and salt. Mix thoroughly until all components are well combined.
- Form Patties: Drizzle the olive oil into the mixture, which helps in binding the ingredients together and adds moisture. Shape the mixture into small or medium-sized patties, depending on your preference.
- Bake: Arrange the patties on a baking sheet lined with parchment paper and bake in the preheated oven for about 25-30 minutes, flipping halfway through, until golden and firm.
Why This Recipe Works:
- Health Benefits: These patties are packed with vegetables, making them rich in vitamins, minerals, and fiber. The use of almond flour and ground seeds adds a healthy dose of protein and omega-3 fatty acids.
- Flexibility: You can easily substitute ingredients based on availability and personal taste preferences. The recipe also allows for the addition of other vegetables or spices.
- Convenience: These patties can be made ahead of time and stored in the refrigerator or freezer, making them a convenient meal option for busy days.
Serving Suggestions: Serve these vegetable patties with a side of green salad, atop a bed of quinoa, or stuffed inside pita bread with some hummus and fresh veggies for a fulfilling meal.
Cooking Tips:
- Moisture Content: Ensure to squeeze out excess moisture from the grated vegetables to prevent the patties from becoming soggy.
- Uniform Patties: Make sure all patties are the same size and thickness to ensure even cooking.
Delight in these savory, crispy Baked Vegetable Patties and enjoy a meal that’s as nutritious as it is delicious. They’re a testament that vegan and grain-free food can be just as enjoyable as any other cuisine!