Explore the delightful combination of flavors and textures with our Protein-Rich Veggie Patties paired with Spiced Sweet Potato Mash. This dish not only satisfies your taste buds with its rich flavors and hearty ingredients.
Ingredients for Patties:
- 200g (1.5 cups) chickpeas, drained and rinsed
- 100g (1 medium-sized) zucchini, grated
- 100g (1 medium-sized) carrot, grated
- 3 broccoli florets, finely chopped
- 1 tsp onion powder
- 1 tsp paprika
- 1 tsp garlic powder
- 20g (1/6 cup) chickpea flour
- 1 tbsp cornstarch
- Salt to taste
Ingredients for Sweet Potato Mash:
- 1 medium-sized sweet potato, peeled and cubed
- 1 carrot, peeled and cubed
- 80ml (1/3 cup) dairy-free milk
- 1 tbsp nutritional yeast
- Salt and black pepper to taste
- Fresh dill, chopped
- Chili flakes
Directions for Patties:
- Prepare Mixture: In a food processor, pulse chickpeas, grated zucchini, carrot, and chopped broccoli until combined but still chunky.
- Mix Seasonings: Transfer the mixture to a bowl, and stir in onion powder, paprika, garlic powder, chickpea flour, and cornstarch. Season with salt and mix until well combined.
- Form Patties: Shape the mixture into patties.
- Cook Patties: Heat a non-stick pan over medium heat and lightly oil. Cook patties for about 4-5 minutes on each side, until golden and firm.
Directions for Sweet Potato Mash:
- Cook Vegetables: Boil the sweet potato and carrot in water until tender, about 15-20 minutes.
- Mash: Drain and return to the pot. Add dairy-free milk, nutritional yeast, salt, and pepper. Mash until smooth.
- Season: Stir in fresh dill and chili flakes to taste.
Prep Time: 20 minutes | Cooking Time: 30 minutes | Total Time: 50 minutes
Servings: 4 servings
Nutritional Benefits
This meal is not only flavorful but also loaded with health benefits:
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- High Protein: Essential for muscle repair and growth.
- Rich in Fiber: Aids in digestion and promotes a feeling of fullness.
- Low in Fat: Makes this a heart-healthy choice.
- Rich in Vitamins and Minerals: Boosts overall health and supports immune function.
Cooking Tips
- Consistency Check: When forming the patties, ensure the mixture holds together well. If it’s too dry, you may add a little water or another tablespoon of olive oil to help bind the ingredients.
- Patty Formation: Wet your hands slightly to prevent sticking when forming the patties.
- Non-Stick Cooking: Use a good non-stick pan or a well-seasoned cast iron skillet to cook the patties, reducing the need for excess oil.
Serving Suggestions
- Dipping Sauces: Serve these patties with a side of creamy yogurt sauce or a tangy tahini dressing to add an extra layer of flavor.
- Side Dishes: Although sweet potato mash complements these patties well, they can also be served with a side salad, steamed vegetables, or over a bed of quinoa for a grain option.
- Herb Variations: Customize the mash or patties by incorporating different herbs such as thyme or cilantro for a new flavor profile.
Make-Ahead and Storage
- Meal Prep: Both the patties and mash can be prepared in advance. Store them in the refrigerator for up to three days and reheat before serving.
- Freezing Options: The patties can be frozen before or after cooking. If freezing after cooking, let them cool completely and store in airtight containers separated by parchment paper.
Why You’ll Love This Recipe
The Vegetable Chickpea Patties with Sweet Potato Mash recipe is a testament to the versatility and deliciousness of plant-based cooking. It’s straightforward enough for a weeknight dinner and special enough for guests. This dish proves that vegetarian meals can be just as satisfying and flavorful as their meat-containing counterparts, making it a wonderful addition to any recipe collection.