Description

These Crunchy Quinoa Veggie Patties are a delightful combination of fresh vegetables and spices, creating a satisfying and nutritious meal. Perfect for a light dinner or as a protein-packed snack, they are easy to prepare and bursting with flavor.

Ingredients

Scale

1 cup Cooked Quinoa (or bulgur for a twist)
1 cup Grated Zucchini (squeeze out excess water)
1 cup Grated Carrot (or sweet potato as a swap)
1 can Canned Chickpeas (lightly mashed)
1 cup Bell Pepper (any color)
2 pieces Green Onions (finely chopped)
1 cup Breadcrumbs (or gluten-free varieties)
1 large Egg (or flax egg)
2 tbsp Soy Sauce (or Tamari)
1 tsp Garlic Powder (or fresh minced garlic)
1 tsp Onion Powder
1 tsp Ground Cumin
1 tsp Smoked Paprika (or regular paprika)
to taste Salt and Pepper
2 tbsp Olive Oil (or cooking spray)

Instructions

Preparation of Ingredients: Start by measuring and preparing all the ingredients. Cook the quinoa according to package instructions and let it cool. This should take about 15 minutes. Make sure the quinoa is fluffy and not mushy.
Grate Zucchini and Carrots: Grate the zucchini and carrots coarsely. Squeeze out the excess water from the zucchini to ensure the patties have the right consistency. This will take about 5 minutes.
Prepare Chickpeas: Open the can of chickpeas and drain them. Lightly mash them with a fork until they are roughly broken down. This step should take no longer than 2 minutes.
Mix All Ingredients: In a large bowl, combine the prepared quinoa, grated zucchini, carrots, chickpeas, bell pepper, green onions, breadcrumbs, egg, soy sauce, and spices. Mix everything well until a homogeneous mixture forms. This will take about 3 minutes.
Form Patties: Take a handful of the mixture and shape it into small patties, about 1-2 cm thick. You should end up with a total of 4 patties. This should not take longer than 5 minutes.
Fry Patties: Heat the olive oil in a large skillet over medium heat. Fry the patties for about 4-5 minutes on each side until they are golden brown and crispy. Be careful not to overcrowd the pan to ensure even browning.
Serve: Remove the patties from the skillet and let them drain on a paper towel. Serve warm with your favorite dip or in a burger bun. This should take about 30 minutes in total.

Prep Time: 15 mins
Cook Time: 30 mins
Category: Dinner
Method: Frying
Cuisine: Vegetarian

Nutrition

Serving Size: 1 patty
Calories: 180
Sugar: 3 g
Sodium: 350 mg
Fat: 7 g
Saturated Fat: 1 g
Unsaturated Fat: 5 g
Trans Fat: 0 g
Carbohydrates: 24 g
Fiber: 5 g
Protein: 6 g
Cholesterol: 70 mg

Keywords: Make sure to squeeze the zucchini well to remove excess moisture. Use a non-stick skillet or coat the pan well with olive oil to prevent the patties from sticking and to ensure even browning. Adjust the amount of breadcrumbs if the mixture is too wet.