Savory Oat and Vegetable Patties

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:

    1. 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.
    2. Add Vegetables:
        • Stir in the chopped onion, grated carrot, and minced garlic. Add salt and Parmesan, mixing until evenly combined.

    3. Form Patties:
      • Shape the mixture into small patties, pressing firmly to hold them together.
  1. 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.
  2. 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
See also  This creamy mango smoothie