Savory Oat and Vegetable Patties
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.
- Prepare the Mixture:
- 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