Soy-Free Hearty Veggie Patties
Satisfy your craving for a wholesome, plant-based meal with these Soy-Free Hearty Veggie Patties – a delicious, protein-packed alternative for anyone seeking a nutritious, soy-free option. Made with fluffy quinoa, hearty oats, and mashed chickpeas, these patties are loaded with fresh vegetables like grated carrot, zucchini, and spinach, along with aromatic spices like cumin and paprika for a boost of flavor. Perfectly pan-seared to a golden brown, they’re crispy on the outside and tender on the inside, making them ideal for stacking on a burger bun, tucking into a wrap, or enjoying as a stand-alone entrée. With minimal prep time and no need for soy-based ingredients, this recipe is perfect for health-conscious eaters, vegans, and those on a soy-free diet. Quick to cook and easy to customize, these veggie patties will become your new go-to for meatless meals that don’t skimp on taste or texture.
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Recipe Information
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 medium Carrot, grated
- 1 medium Zucchini, grated
- 1 cup Spinach, chopped
- 1 cup Chickpeas, cooked and mashed
- 1 cup Rolled oats
- 0.5 cup Chickpea flour
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Parsley, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse quinoa under cold water using a fine-mesh sieve.
In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and let it simmer for 15 minutes or until all the water is absorbed.
In a large skillet, heat olive oil over medium heat. Add chopped onion and garlic, sauté until the onion becomes translucent.
Add grated carrot and zucchini to the skillet, cook for another 5 minutes, stirring frequently. Add the spinach and cook until wilted.
In a large mixing bowl, combine the cooked quinoa, sautéed vegetables, mashed chickpeas, rolled oats, and chickpea flour.
Add cumin, paprika, salt, black pepper, and chopped parsley to the mixture.
Mix in lemon juice and stir until all ingredients are well combined. The mixture should be firm enough to hold together when shaped.
Form the mixture into patties, about 3 inches in diameter and 1 inch thick.
Preheat a non-stick pan over medium heat. Add a bit of oil if necessary to prevent sticking.
Cook the patties for about 5-7 minutes on each side or until golden brown and heated through.
Serve immediately on buns, in wraps, or enjoy on their own with your favorite sauce.
Nutrition Facts
Calories |
1947 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.3 g | 75% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3784 mg | 165% | |
| Total Carbohydrate | 282.5 g | 103% | |
| Dietary Fiber | 44.4 g | 159% | |
| Total Sugars | 32.1 g | ||
| Protein | 81.9 g | 164% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 565 mg | 43% | |
| Iron | 27.6 mg | 153% | |
| Potassium | 3659 mg | 78% | |
*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.
