Baked Vegetable Patties are a nutritious and delicious way to incorporate more vegetables into your diet without compromising on taste. This recipe is vegan, grain-free, and packed with wholesome ingredients like zucchini, carrot, and potato, making these patties both filling and healthy. The almond flour or roasted walnuts used as a binder provide healthy fats, while chia or flax seeds boost the fiber content. These patties are perfect for a light meal, snack, or side dish. Plus, they’re baked, not fried, making them a lighter option for those watching their calorie intake.

Full Recipe:

Ingredients

Vegetables:

• 2 Medium Zucchini (300g), grated
• 1 Medium Carrot (200g), grated
• 1 Medium Potato (150g), grated
• 1 Small Onion (100g), finely chopped
• 1/2 Cup Parsley or Cilantro leaves, finely chopped
• 1/2 Teaspoon Salt

Binding and Flavoring:

• 1/2 Cup Almond Flour/Meal (50g) or Roasted Ground Walnuts
• 1/4 Cup Nutritional Yeast or Cheese of choice (optional for non-vegans)
• 2 Tablespoons Ground Chia Seeds or Flax Seeds (or 1 Egg for non-vegans)
• 1/2 Teaspoon Cumin Powder
• 1/2 Teaspoon Garlic Powder or Fresh Garlic (optional)
• 1/2 Teaspoon Cayenne Pepper (optional)
• Salt to taste
• 1/4 Cup Extra Virgin Olive Oil (Organic Cold-Pressed) or Oil of choice

Step-by-Step Instructions

1. Prepare the Vegetables:

• Grate the zucchini, carrot, and potato using a box grater or food processor. Transfer them into a large mixing bowl.
• Sprinkle 1/2 teaspoon of salt over the grated vegetables, and allow them to sit for about 10 minutes. This will help release excess moisture from the vegetables.

2. Squeeze out Excess Water:

• After the vegetables have rested, use a clean kitchen towel or cheesecloth to squeeze out as much liquid as possible. This step is important to ensure your patties hold together well during baking.

3. Mix the Ingredients:

• To the drained vegetable mixture, add the finely chopped onion, parsley or cilantro, almond flour (or roasted walnuts), nutritional yeast, ground chia or flax seeds, cumin powder, garlic powder (if using), cayenne pepper, and additional salt to taste.
• Mix everything thoroughly to combine. The mixture should be moist but not watery, with enough consistency to form patties. If it feels too dry, add a tablespoon of water; if too wet, add more almond flour.

4. Shape the Patties:

• Preheat your oven to 375°F (190°C).
• Line a baking sheet with parchment paper or lightly grease it with olive oil.
• Form the vegetable mixture into patties, about the size of your palm. Place them evenly on the prepared baking sheet.

5. Bake the Patties:

• Lightly brush the tops of the patties with olive oil to help them crisp up during baking.
• Bake for 25-30 minutes, flipping the patties halfway through. They should be golden brown and firm to the touch when done.

6. Serve and Enjoy:

• Once baked, allow the patties to cool slightly before serving. These vegetable patties pair wonderfully with a dip, like vegan mayo, hummus, or a yogurt-based sauce for non-vegans.

Cooking Tips

• Vegetable Moisture: Make sure to squeeze out as much water as possible from the vegetables, especially the zucchini and potato, to ensure the patties don’t fall apart. This will help them crisp up in the oven.
• Substitute for Almond Flour: If you’re allergic to nuts, you can use ground sunflower seeds or coconut flour instead of almond flour. Adjust the amount as needed to get the right consistency.
• Spice it Up: If you like more heat, feel free to add more cayenne pepper or even chili flakes. For a more herby flavor, you can throw in some thyme or rosemary.
• Egg Option for Non-Vegans: If you aren’t vegan, feel free to replace the chia or flax seeds with one egg for binding.

Storage

• Refrigeration: Store leftover patties in an airtight container in the fridge for up to 3 days. They reheat well in the oven or on the stovetop.
• Freezing: These patties freeze beautifully. Once baked and cooled, place them on a baking sheet lined with parchment paper and freeze until solid. Transfer to a freezer-safe bag or container, and they’ll keep for up to 3 months. Reheat in the oven from frozen until heated through.

Nutritional Facts (Per Patty)

• Calories: 100
• Fat: 7g
• Carbohydrates: 8g
• Protein: 3g
• Fiber: 2g
• Sugar: 2g
• Sodium: 200mg

FAQs

1. Can I substitute almond flour with something else?
Yes, if you have a nut allergy or prefer not to use almond flour, ground sunflower seeds, oat flour, or coconut flour can be great substitutes. Just keep in mind the texture and flavor may vary slightly.

2. What can I serve with these patties?
These patties are versatile and can be served with a variety of dips such as tahini, hummus, guacamole, or vegan ranch dressing. You can also pair them with a salad or place them inside a grain-free wrap for a light meal.

3. Can I make these patties in advance?
Absolutely! You can prepare the mixture ahead of time, shape the patties, and store them in the fridge for up to a day before baking. Alternatively, you can bake the patties in advance and reheat them when needed.

4. What other vegetables can I use?
Feel free to experiment with other vegetables such as sweet potatoes, bell peppers, or spinach. Just be mindful of moisture content and adjust the binding ingredients as needed.

5. Can I fry these patties instead of baking?
Yes, you can pan-fry these patties in a little olive oil over medium heat until golden brown and crispy on both sides. However, baking is a healthier option with less oil required.

Conclusion

These Baked Vegetable Patties are a wholesome and satisfying meal option for anyone looking to enjoy a nutritious and filling dish. They’re easy to prepare, packed with flavor, and can be customized to suit your taste preferences. Whether you’re vegan, gluten-free, or simply trying to incorporate more vegetables into your diet, these patties are a delicious way to achieve your health goals. Their versatility makes them perfect for a quick snack, a side dish, or even the star of your meal. Try them out today for a guilt-free, flavor-packed treat!