Meatless Rissoles
Indulge in the hearty, plant-based goodness of Meatless Rissoles, a savory combination of chickpeas, mashed potatoes, and finely grated vegetables like carrot and zucchini. Packed with aromatic herbs and spices such as garlic, parsley, paprika, and cumin, these golden-brown patties are crispy on the outside and tender on the inside. Perfect for a quick and easy dinner or a versatile snack, this recipe is both vegetarian-friendly and protein-packed, making it a satisfying alternative to traditional meat rissoles. Pair them with your favorite dipping sauce or serve alongside a fresh salad for a wholesome meal in just 35 minutes.
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Recipe Information
Ingredients
- 1.5 cups Cooked chickpeas (or canned, drained and rinsed)
- 1 cup Cooked mashed potatoes
- 1 medium Carrot
- 1 medium Zucchini
- 0.5 cup All-purpose flour
- 0.75 cup Breadcrumbs
- 2 cloves Garlic cloves, minced
- 1 small Onion, finely chopped
- 0.25 cup Parsley, chopped
- 1 teaspoon Paprika
- 1 teaspoon Ground cumin
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 4 tablespoons Olive oil (for frying)
Instructions
Peel and grate the carrot and zucchini. Place the grated vegetables in a clean kitchen towel or cheesecloth, then squeeze out as much liquid as possible. Set aside.
In a large mixing bowl, mash the cooked chickpeas until they form a coarse paste. Add the mashed potatoes and mix well.
Add the grated carrot, zucchini, garlic, onion, parsley, paprika, cumin, salt, and black pepper to the bowl. Stir until all ingredients are well combined.
Gradually add the flour and breadcrumbs to the vegetable mixture, mixing until the mixture holds together easily. If it’s too dry, add a tablespoon of water. If it’s too wet, add a bit more breadcrumbs.
Using your hands, shape the mixture into small patties or oval rissoles about 2 inches in diameter.
Heat the olive oil in a large frying pan over medium heat. Working in batches, place the rissoles in the pan and cook for 3-4 minutes on each side, or until golden brown and crisp.
Remove the cooked rissoles from the pan and place them on a plate lined with paper towels to drain any excess oil.
Serve warm with your favorite dipping sauce or as part of a main meal alongside a salad or roasted vegetables.
Nutrition Facts
Calories |
435 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 886 mg | 39% | |
| Total Carbohydrate | 61.1 g | 22% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 7.9 g | ||
| Protein | 11.5 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 89 mg | 7% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 596 mg | 13% | |
*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.
