These vegetable patties are a healthy and flavorful option for a snack, appetizer, or main dish. Packed with grated zucchini, carrot, and potato, they’re bound together with almond flour or roasted ground walnuts for a wholesome base. With the addition of herbs and spices, these patties are full of flavor and perfect for any diet. Whether you’re vegan or not, this recipe can be customized to suit your preferences.
Preparation Time: 20 minutes
Cooking Time: 20 minutes
Total Time: 40 minutes
Servings: 4-6 servings
Ingredients
Vegetables:
- 2 Medium Zucchini (300g), grated
- 1 Medium Carrot (200g), grated
- 1 Medium Potato (150g), grated
- 1 Small Onion (100g), finely chopped
- ½ Cup Parsley or Cilantro leaves, finely chopped
- ½ Teaspoon Salt
Binding and Flavoring:
- ½ Cup Almond Flour/Meal (50g) or Roasted Ground Walnuts
- ¼ 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)
- ½ Teaspoon Cumin Powder
- ½ Teaspoon Garlic Powder or Fresh Garlic (optional)
- ½ Teaspoon Cayenne Pepper (optional)
- Salt to taste
- ¼ Cup Extra Virgin Olive Oil (Organic Cold-Pressed) or Oil of choice
Directions
- Prepare the Vegetables:
Grate the zucchini, carrot, and potato using a box grater or food processor. Transfer them into a large mixing bowl. Sprinkle ½ teaspoon of salt over the grated vegetables and let them sit for about 10 minutes to release excess moisture. - 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 essential to ensure your patties hold together well during cooking. - 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 salt to taste. Mix thoroughly until the mixture is well-combined and moist but not watery. - Form the Patties:
Shape the mixture into small patties, roughly 1-2 inches in diameter. If the mixture is too dry, add a tablespoon of water; if too wet, add a little more almond flour or ground walnuts to achieve the desired consistency. - Cook the Patties:
Heat the olive oil in a large skillet over medium heat. Cook the patties in batches, frying them for 3-4 minutes on each side, until they are golden brown and crispy. Be gentle when flipping to prevent the patties from breaking. - Serve:
Once cooked, transfer the patties to a paper towel-lined plate to drain excess oil. Serve hot with your favorite dipping sauce, a side of salad, or as a sandwich filling.
Serving Suggestions:
- Serve the patties with a dollop of vegan yogurt or sour cream.
- Pair them with a side of fresh salad for a light meal.
- Make a veggie burger by placing the patty on a whole wheat bun with lettuce, tomato, and avocado.
- Serve with a tangy tomato sauce or spicy chutney for an extra flavor boost.
- Serve as a snack with hummus or guacamole on the side.
Cooking Tips:
- To avoid watery patties, always squeeze out the liquid from the grated vegetables thoroughly.
- If you prefer a more solid patty, you can refrigerate the mixture for 15-20 minutes before shaping the patties.
- For a more savory flavor, add freshly grated garlic and a dash of lemon juice to the mixture.
- If you prefer to bake the patties, preheat the oven to 375°F (190°C) and bake for 20-25 minutes, flipping halfway through.
- You can freeze uncooked patties. Just place them on a baking sheet lined with parchment paper and freeze them for a few hours. Once frozen, transfer them to a freezer bag for storage.
Nutritional Benefits:
- Packed with fiber and vitamins from the zucchini, carrot, and potato.
- Almond flour and flax seeds provide healthy fats and protein.
- Nutritional yeast offers a good source of B vitamins, particularly for vegan diets.
- These patties are low in carbs and high in fiber, making them a great choice for a balanced meal.
Dietary Information:
- Vegan: Yes (if using flax seeds instead of egg).
- Gluten-Free: Yes (using almond flour).
- Nut-Free: Can be made nut-free by using roasted ground walnuts.
- Low-Carb: Yes (with almond flour).
- Dairy-Free: Yes (if using nutritional yeast or vegan cheese).
Nutritional Facts (per serving):
- Calories: 160
- Protein: 5g
- Fat: 10g
- Carbohydrates: 16g
- Fiber: 5g
- Sugar: 3g
Storage:
- Store any leftover patties in an airtight container in the fridge for up to 3 days.
- Reheat in a skillet or microwave before serving.
- Uncooked patties can be stored in the freezer for up to 1 month. Thaw before cooking.
Why You’ll Love This Recipe:
- It’s easy to prepare and requires minimal ingredients.
- Full of fresh vegetables, making it a nutrient-packed option.
- Versatile enough to be enjoyed as a snack, light meal, or part of a main dish.
- Customizable with different spices, herbs, or proteins to suit your taste.
Conclusion: These vegetable patties are a delicious and healthy addition to your recipe repertoire. They are perfect for any time of day and can easily be customized to fit your dietary needs. Whether you enjoy them on their own or as part of a meal, they are sure to satisfy your hunger. Packed with wholesome ingredients, these patties offer a great way to incorporate more vegetables into your diet.
Frequently Asked Questions:
- Can I use other vegetables for the patties? Yes, you can substitute vegetables like sweet potatoes, beets, or parsnips for the zucchini, carrot, or potato.
- How do I make these patties gluten-free? Simply use almond flour or ground walnuts instead of regular flour.
- Can I bake the patties instead of frying them? Yes! Preheat your oven to 375°F (190°C) and bake for 20-25 minutes, flipping halfway through.
- How can I make these patties spicier? Add more cayenne pepper or some chopped chili peppers to the mixture.
- Can I freeze these patties? Yes, freeze uncooked patties on a baking sheet and then store them in a freezer bag for up to 1 month.
- What is the best way to reheat leftover patties? Reheat them in a skillet over medium heat for a few minutes on each side until warm.
- Can I add cheese to the patties? Yes, you can add shredded cheese to the mixture for extra flavor.
- What can I use in place of flax seeds or chia seeds? You can substitute 1 egg for non-vegans.
- Can I use a food processor to grate the vegetables? Yes, using a food processor will save you time and effort when grating the vegetables.
- How do I make these patties non-vegan? Simply replace the chia seeds with 1 egg and use regular cheese instead of nutritional yeast.