Low Sodium Hearty Veggie Patties
Discover the perfect balance of flavor and nutrition with these Low Sodium Hearty Veggie Patties! Packed with protein-rich quinoa, wholesome chickpeas, and a vibrant medley of fresh vegetables including grated carrots, zucchini, and diced red bell peppers, these patties offer a guilt-free indulgence that’s both satisfying and heart-healthy. Seasoned with aromatic cumin and coriander and brightened with a splash of lemon juice, they’re bursting with bold, wholesome flavors without relying on added salt. These golden-brown patties are easy to make, requiring just 45 minutes from start to finish, and are versatile enough to shine as a main dish, burger alternative, or a delicious side. Perfect for anyone looking for low sodium recipes that don’t skimp on taste, these veggie patties are sure to be a crowd-pleaser!
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Recipe Information
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 1 tablespoon Olive Oil
- 1 large, grated Carrot
- 1 medium, grated Zucchini
- 1 small, finely diced Red Bell Pepper
- 1 small, finely diced Onion
- 2 cloves, minced Garlic
- 1 can (15 oz), drained and rinsed Chickpeas
- 1 teaspoon Ground Cumin
- 1 teaspoon Ground Coriander
- 0.5 teaspoon Black Pepper
- 0.25 cup, chopped Fresh Parsley
- 2 Eggs
- 1 cup Panko Breadcrumbs
- 1 tablespoon Lemon Juice
Instructions
Rinse the quinoa under cold water using a mesh sieve. In a medium saucepan, bring 2 cups of water to a boil, add the quinoa, and reduce the heat to low. Cover and simmer for 15 minutes or until all the water is absorbed. Remove from heat and let cool.
In a large skillet, heat the olive oil over medium heat. Add the grated carrot, zucchini, diced bell pepper, onion, and minced garlic. Sauté for about 5 minutes until the vegetables are tender. Remove from heat and let cool.
In a large bowl, mash the chickpeas with a fork or potato masher until mostly smooth (it's okay if some larger pieces remain for texture).
Add the cooked quinoa, sautéed vegetables, ground cumin, ground coriander, black pepper, fresh parsley, eggs, panko breadcrumbs, and lemon juice to the mashed chickpeas. Mix everything together until well combined.
Shape the mixture into patties, about 1/2 cup each. You should get around 6 patties.
Heat a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until they are golden brown and cooked through.
Serve warm. These veggie patties pair well with a green salad or in a whole-grain bun as a burger.
Nutrition Facts
Calories |
1925 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.2 g | 64% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 3200 mg | 139% | |
| Total Carbohydrate | 287.5 g | 105% | |
| Dietary Fiber | 43.2 g | 154% | |
| Total Sugars | 46.7 g | ||
| Protein | 87.2 g | 174% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 476 mg | 37% | |
| Iron | 25.6 mg | 142% | |
| Potassium | 2635 mg | 56% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
