These savory oat and vegetable patties are a wholesome, flavorful option for any meal. Made with nutrient-dense ingredients like oats, yogurt, and a variety of vegetables, they’re not only filling but also packed with vitamins and fiber. Whether served for breakfast, lunch, or dinner, these easy-to-make patties will delight the whole family. Plus, they come together quickly, making them ideal for a busy day.
Preparation Time:
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
Ingredients:
- 1 cup (90g) rolled oats
- 2 tablespoons (30g) yogurt
- 1 egg
- 100 ml (1/2 cup) water
- 1 onion, finely chopped
- 100g (1 medium) carrot, grated
- 1 garlic clove, minced
- 1 tablespoon (7g) Parmesan cheese, grated
- Salt to taste
- Olive oil for cooking
- Sesame seeds for topping
Directions:
- Prepare the Mixture:
- In a large mixing bowl, combine rolled oats, yogurt, egg, and water. Mix thoroughly, ensuring the oats are well soaked. Let sit for 10 minutes.
- Add Vegetables:
- Stir in the chopped onion, grated carrot, and minced garlic. Add salt and Parmesan, mixing until evenly combined.
- Form Patties:
- Shape the mixture into small patties, pressing firmly to hold them together.
- First Fry:
- Heat olive oil in a pan over medium heat. Fry the patties for 4-5 minutes per side until golden brown. Set aside.
- Second Fry with Sesame Seeds:
- Add more olive oil to the pan if needed, lower the heat, and return the patties. Sprinkle sesame seeds on top and fry for 2-3 minutes per side until seeds are toasted.
Serving Suggestions:
- Enjoy with a fresh salad, yogurt dip, or your favorite sauce.
- They also work well as a sandwich or wrap filling.
Cooking Tips:
- Add more vegetables like zucchini, bell peppers, or spinach for variety.
- If the mixture is too wet, add more oats or a tablespoon of flour to help bind.
Nutritional Benefits:
- Oats: Rich in fiber, promoting healthy digestion and cholesterol control.
- Carrots: Packed with beta-carotene, which supports eye health.
- Garlic and Onion: Contain antioxidants and have anti-inflammatory properties.
Dietary Information:
- Vegetarian-friendly.
- To make gluten-free, use certified gluten-free oats.
Nutritional Facts (per serving):
- Calories: 150 kcal
- Protein: 5g
- Carbohydrates: 18g
- Fat: 7g
- Fiber: 4g
Storage Tips:
- Store in an airtight container in the fridge for up to 3 days. Reheat in a pan or oven.
- Freeze patties for up to 2 months. Thaw overnight before reheating.
Why You’ll Love This Recipe:
- These patties are versatile, nutritious, and perfect for any time of day.
- Simple to make with common ingredients, they’re a great go-to recipe.
- The combination of oats and vegetables ensures both taste and health benefits.
Conclusion:
Give these savory oat and vegetable patties a try for a quick, satisfying, and healthy meal. The mix of hearty oats and fresh vegetables provides a great balance of flavors, while the ease of preparation makes them perfect for busy days. Enjoy them on their own or paired with a dip or salad for a wholesome dish the whole family will love!
Frequently Asked Questions:
- Can I use instant oats instead of rolled oats?
Yes, but the texture might be softer. - What can I use instead of yogurt?
You can substitute with sour cream or a dairy-free yogurt alternative. - Can I bake these patties instead of frying them?
Yes, bake at 180°C (350°F) for 15-20 minutes, flipping halfway through. - How do I keep the patties from falling apart?
Make sure the mixture isn’t too wet and press the patties firmly before frying. - Can I add spices for extra flavor?
Absolutely! Try adding cumin, paprika, or herbs like parsley. - What other vegetables can I use?
Zucchini, spinach, or bell peppers work well as additional vegetables. - Can I make these patties vegan?
Replace the egg with a flax egg (1 tbsp ground flaxseed + 3 tbsp water). - How do I make them gluten-free?
Use certified gluten-free oats and a gluten-free flour for binding, if needed. - Can I freeze the uncooked patties?
Yes, freeze on a baking sheet, then transfer to a container. Cook directly from frozen. - What sauces go well with these patties?
A yogurt dip, tzatziki, or garlic aioli would complement them nicely.