Ingredients

For the Patties

• 700 grams of minced meat (beef, chicken, or a mix): The protein-rich base for the patties.
• 1 medium broccoli head (about 250-300g): Adds nutrients and a tender texture.
• 2 tablespoons flour: Binds the patties and ensures they hold together.
• 1 egg: Acts as a natural binder for the mixture.
• 1 clove garlic, minced: Enhances the patties with a mild, aromatic flavor.
• Fresh parsley, chopped (about 2 tablespoons): Adds freshness and a pop of color.
• 2 tablespoons olive oil (for frying): Helps achieve a crispy, golden exterior.
• Salt to taste: For seasoning.
• Black pepper to taste: Adds a touch of spice.

Step-by-Step Instructions

Step 1: Prepare the Broccoli

1. Wash and Chop: Rinse the broccoli thoroughly under running water. Cut it into small florets.
2. Blanch the Broccoli: Bring a pot of salted water to a boil and blanch the broccoli florets for 2-3 minutes. Drain and rinse them with cold water to preserve their vibrant green color.

Step 2: Mix the Ingredients

1. Mash the Broccoli: Finely chop the blanched broccoli or pulse it in a food processor until it resembles coarse crumbs.
2. Combine the Mixture: In a large bowl, combine the minced meat, chopped broccoli, flour, egg, garlic, parsley, salt, and black pepper. Mix everything together until well combined.

Step 3: Shape the Patties

1. Form the Patties: Take a small handful of the mixture (about the size of a golf ball) and shape it into a round, flat patty. Repeat with the remaining mixture.
2. Prepare for Cooking: Place the patties on a tray or plate lined with parchment paper to prevent sticking.

Step 4: Cook the Patties

1. Heat the Oil: Heat olive oil in a large skillet over medium heat.
2. Fry the Patties: Add the patties to the skillet in batches, ensuring they don’t overcrowd the pan. Fry for 4-5 minutes on each side, or until golden brown and cooked through.
3. Drain and Rest: Transfer the cooked patties to a plate lined with paper towels to absorb excess oil.

Step 5: Serve

Serve the patties warm with your favorite dipping sauce, a side of rice, or a fresh green salad for a complete meal.

Prep Time

• 20 minutes

Cooking Time

• 20 minutes

Total Time

• 40 minutes

Nutritional Information (Per Serving, based on 4 servings)

• Calories: 320 kcal
• Protein: 28 g
• Fat: 18 g
• Carbohydrates: 8 g
• Fiber: 2 g
• Sugar: 1 g

Why This Recipe Is Timeless

The appeal of Broccoli and Minced Meat Patties lies in their simplicity and versatility. This recipe is a perfect marriage of health and flavor, with broccoli bringing its nutrient-dense profile to the table and minced meat providing a rich, savory base.

The dish’s adaptability also makes it timeless. Whether you prefer beef for its robust flavor, chicken for its lean protein, or even a plant-based alternative, the patties can be tailored to suit your preferences. Broccoli, a superfood packed with vitamins C and K, makes this recipe a great way to incorporate more vegetables into your diet without compromising on taste.

From busy families to gourmet enthusiasts, this recipe has something for everyone. Its balanced ingredients and straightforward preparation ensure that it remains a go-to option for years to come.

Frequently Asked Questions

Can I use frozen broccoli?

Yes, you can use frozen broccoli. Thaw it completely and squeeze out any excess water before chopping and adding it to the mixture.

Can I bake the patties instead of frying?

Absolutely! Preheat your oven to 200°C (400°F), place the patties on a baking sheet lined with parchment paper, and bake for 15-20 minutes, flipping halfway through.

What can I substitute for flour?

Breadcrumbs, almond flour, or oat flour can be used as alternatives.

Can I freeze the patties?

Yes, uncooked patties can be frozen. Place them on a baking tray lined with parchment paper, freeze until solid, then transfer to an airtight container. Thaw before cooking.

Tips for Success

1. Don’t Overmix: Overmixing can make the patties dense and tough. Combine the ingredients just until they come together.
2. Keep the Patties Uniform: Ensuring all patties are the same size helps them cook evenly.
3. Use Fresh Garlic and Parsley: Fresh ingredients add a more robust flavor than their dried counterparts.
4. Avoid Overcrowding the Pan: Fry the patties in batches to maintain their crispy exterior.

Storage Tips

• Refrigeration: Store leftover patties in an airtight container in the fridge for up to 3 days.
• Freezing: Freeze cooked patties in a single layer, then transfer to a sealed container or freezer bag for up to 2 months.

Conclusion

The beauty of Broccoli and Minced Meat Patties lies in their universal appeal and adaptability, making them a timeless recipe for both novice and experienced cooks. Whether you’re cooking for a family dinner, preparing a meal for guests, or simply looking for a nutritious and flavorful option, this dish checks all the boxes. Its combination of tender minced meat, nutrient-packed broccoli, and aromatic seasonings creates a balance of flavors and textures that are not only satisfying but also comforting.

These patties hold a special place in the realm of home cooking because of their versatility. They can be adapted to suit dietary restrictions, preferred protein sources, or even the ingredients you have on hand. Whether you use beef for its bold flavor, chicken for its lean protein content, or even plant-based meat substitutes for a vegetarian twist, the end result will always be delicious and wholesome.

Beyond their flavor, the nutritional profile of these patties ensures they’re a great way to incorporate more vegetables and protein into your diet without sacrificing taste. The broccoli, often overlooked, is a powerhouse of vitamins, antioxidants, and fiber, while the minced meat provides essential protein to keep you full and energized. Together, they form a harmonious and nourishing meal that’s perfect for kids, adults, and even picky eaters.