Embrace a meat-free lifestyle with these savory oatmeal and zucchini patties that are as nutritious as they are delicious. This recipe is perfect for those who are avoiding meat, seeking a healthy meal, or simply looking for a new way to enjoy vegetables. With no flour involved, these patties are gluten-free and packed with flavor. They’re easy to prepare, and the combination of zucchini, carrots, and oatmeal makes for a hearty and satisfying dish.
Ingredients:
- For the Patties:
- 1 zucchini
- 1 carrot
- 2 eggs
- 100 g cheese (any type you prefer, such as cheddar or feta)
- Fresh parsley (a handful, chopped)
- 1 potato
- 5 tbsp oatmeal
- 1 tsp sweet paprika
- 1 tsp Italian dry herbs
- 1/2 tsp garlic powder
- Salt and black pepper to taste
- For the Sauce:
- 1/2 cup (120 ml) tahini
- 1 tbsp maple syrup
- 1 tbsp soy sauce
Instructions:
1. Prepare the Vegetables:
- Grate the zucchini and carrot using a fine grater. Squeeze out excess moisture using a clean cloth or paper towel to avoid soggy patties.
- Peel and grate the potato. You can also squeeze out excess moisture from the potato to ensure the patties hold together well.
2. Mix the Ingredients:
- In a large bowl, combine the grated zucchini, carrot, and potato.
- Add the eggs, cheese, chopped parsley, and oatmeal. Mix thoroughly to combine all the ingredients.
- Season the mixture with sweet paprika, Italian dry herbs, garlic powder, salt, and black pepper. Stir until well mixed.
3. Chill the Mixture:
- Place the mixture in the refrigerator for 15 minutes. This helps the ingredients to bind together better and makes shaping the patties easier.
4. Form and Cook the Patties:
- After chilling, remove the mixture from the refrigerator. Shape it into patties using your hands or a cookie cutter for uniform shapes.
- Heat a non-stick skillet or frying pan over medium heat and lightly grease it with oil.
- Cook the patties for about 4-5 minutes on each side or until they are golden brown and cooked through. Ensure the patties are firm and crisp on the outside.
5. Prepare the Sauce:
- In a small bowl, whisk together the tahini, maple syrup, and soy sauce until smooth. Adjust the seasoning to taste if needed.
6. Serve:
- Serve the patties warm with the tahini sauce drizzled on top or as a dipping sauce on the side. They make a great main dish or can be enjoyed as a snack.
Cooking Tips:
- Avoid Excess Moisture: Be sure to squeeze out as much moisture as possible from the grated zucchini and potato to prevent the patties from becoming too wet.
- Uniform Patties: For even cooking, try to make your patties the same size and thickness.
- Non-Stick Pan: Use a non-stick pan or a well-seasoned cast-iron skillet to avoid sticking and to ensure a nice crisp on the patties.
Nutritional Benefits:
These patties are packed with vegetables and provide a good balance of protein, fiber, and healthy fats. Zucchini and carrots add vitamins and minerals, while oatmeal contributes to heart health and digestive wellness. The tahini sauce adds a dose of healthy fats and protein, making this a well-rounded meal option.
Why You’ll Love This Recipe:
You’ll love this recipe for its simplicity and versatility. The patties are easy to make and can be customized with your favorite herbs and spices. The tahini sauce adds a creamy, slightly sweet contrast to the savory patties, making each bite delicious and satisfying. Plus, it’s a great way to enjoy a meat-free meal that doesn’t sacrifice flavor or texture.
Dietary Information:
- Vegetarian-Friendly: This recipe is suitable for vegetarians as it contains no meat or fish products.
- Gluten-Free: With no flour used, these patties are naturally gluten-free, making them suitable for those with gluten sensitivities.
- Customizable: You can add other vegetables or adjust the seasonings to suit your taste preferences.
Why This Recipe Works:
This recipe works because it combines simple, wholesome ingredients to create a satisfying and flavorful dish. The oatmeal helps bind the ingredients together and adds a hearty texture, while the vegetables provide freshness and nutrition. The tahini sauce complements the patties perfectly, adding a rich, nutty flavor that enhances the overall taste.
Conclusion:
In conclusion, these savory oatmeal and zucchini patties are a fantastic option for a meat-free meal that’s both nutritious and delicious. Easy to prepare and versatile, they make a great addition to any meal plan. Enjoy them warm with a tasty tahini sauce for a satisfying and wholesome dish.
Enjoy Your Meal!
Enjoy these tasty patties as part of a healthy meal or as a nutritious snack. Their satisfying flavor and texture are sure to make them a new favorite in your kitchen.