Vegan Broccoli Croquettes Recipe

Introduction:

Welcome to our detailed recipe guide for Vegan Broccoli Croquettes—a delectable, plant-based alternative to traditional croquettes that combines the health benefits of broccoli with a crispy, savory coating. These croquettes are not only vegan but also nutrient-dense and versatile, making them an excellent choice for a healthy snack, appetizer, or side dish. This comprehensive guide covers every aspect of making these croquettes, from ingredient selection to cooking tips, nutritional information, and dietary considerations, ensuring you achieve perfect results every time.

Ingredients:

To make Vegan Broccoli Croquettes, gather the following ingredients:

For the Croquettes:

  • Fresh Broccoli Florets: 4 cups (280 grams), chopped into small pieces
  • Olive Oil: 1 tablespoon (15 milliliters), for sautéing
  • Onion: 1 medium (150 grams), finely chopped
  • Garlic Clove: 2, minced
  • Chickpea Flour (Besan): 1/4 cup (30 grams), as a binding agent and for added texture
  • Nutritional Yeast: 1/4 cup (20 grams), for a cheesy flavor without dairy
  • Shredded Vegan Cheese: 1/4 cup (30 grams), optional, for extra flavor
  • Almond Flour: 1/4 cup (25 grams), for binding and a lower-carb option
  • Breadcrumbs: 1/4 cup (30 grams), for coating (use gluten-free if necessary)
  • Fresh Parsley: 2 tablespoons (6 grams), chopped, for flavor and color
  • Salt: 1/2 teaspoon (3 grams), or to taste
  • Black Pepper: 1/4 teaspoon (1 gram), freshly ground
  • Paprika: 1/2 teaspoon (1 gram), for a subtle smokiness
  • Cayenne Pepper: 1/4 teaspoon (0.5 gram), optional, for a touch of heat

For Cooking:

  • Olive Oil or Cooking Spray: For baking or frying

Instructions:

  1. Prepare the Broccoli: Start by washing the fresh broccoli florets thoroughly. Cut the florets into small, even-sized pieces to ensure uniform cooking. Steam or blanch the broccoli in boiling water for 3-4 minutes until tender but still vibrant green. Drain well and let it cool slightly.
  2. Sauté Aromatics: Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the finely chopped onion and cook for about 5 minutes until translucent. Add the minced garlic and cook for an additional minute until fragrant. Remove from heat and let the mixture cool.
  3. Mash the Broccoli: Place the cooled broccoli in a large mixing bowl. Use a fork or potato masher to mash the broccoli until it’s broken down but still retains some texture. For a finer texture, you can use a food processor.
  4. Combine Ingredients: To the mashed broccoli, add the sautéed onion and garlic mixture, chickpea flour, nutritional yeast, shredded vegan cheese (if using), almond flour, chopped parsley, salt, black pepper, paprika, and cayenne pepper (if using). Mix thoroughly until all ingredients are well incorporated.
  5. Shape the Croquettes: Form the mixture into small patties or balls, about 1 1/2 inches (4 centimeters) in diameter. If the mixture is too sticky, lightly oil your hands or use a spoon to help shape the croquettes.
  6. Prepare for Cooking: For baking: Preheat your oven to 375°F (190°C). Place the croquettes on a baking sheet lined with parchment paper or lightly greased. Brush or spray the croquettes with a little olive oil for a crispier texture. Bake for 20-25 minutes, turning halfway through, until golden brown and crispy.For frying: Heat a small amount of olive oil in a skillet over medium heat. Fry the croquettes in batches, turning occasionally, until golden brown and crispy on all sides, about 3-4 minutes per side. Drain on paper towels.
  7. Cool and Serve: Allow the croquettes to cool slightly before serving. This helps them set and makes them easier to handle. Serve warm with your favorite vegan dipping sauce or enjoy them as they are.
  8. Storage: Store any leftover croquettes in an airtight container in the refrigerator for up to 4 days. To reheat, bake in a preheated oven at 350°F (175°C) for about 10 minutes or until heated through. Croquettes can also be frozen for up to 3 months. To reheat from frozen, bake at 375°F (190°C) for 15-20 minutes.

Nutritional Information:

Here is the detailed nutritional breakdown per serving (assuming 12 croquettes total):

  • Calories: 90 kcal per croquette
  • Protein: 4 grams
  • Fat: 5 grams
  • Total Carbohydrates: 8 grams
  • Fiber: 3 grams
  • Net Carbohydrates: 5 grams
  • Sugars: 2 grams

SmartPoints® Information:

For those following the Weight Watchers (WW) program, each croquette has a low SmartPoints® value:

  • SmartPoints® Value: 3 points per croquette

Tips for the Perfect Vegan Broccoli Croquettes:

  1. Texture Control: Ensure the broccoli is well-drained after steaming or blanching to prevent excess moisture from making the croquettes soggy. Pat the broccoli dry with paper towels if needed.
  2. Customizing Flavor: Experiment with different spices or herbs to suit your taste. For example, adding a teaspoon of garlic powder or onion powder can enhance the flavor. You can also substitute other vegan cheese varieties or omit it altogether.
  3. Binding Agents: Chickpea flour is used in this recipe to help bind the croquettes, but if you prefer, you can use other vegan alternatives like oat flour or ground flaxseed.
  4. Cooking Methods: Baking is a healthier option compared to frying and results in a lower fat content. However, frying yields a crispier texture. If you opt for frying, ensure the oil is hot enough to avoid greasy croquettes.
  5. Serving Suggestions: Serve the croquettes with a side of vegan yogurt dip, marinara sauce, or a tangy mustard. They also make a great addition to salads or as a topping for grain bowls.
  6. Making Ahead: Prepare the croquettes in advance and freeze them before cooking. Shape the uncooked croquettes and freeze them on a baking sheet before transferring to a freezer bag. Cook from frozen, adding a few extra minutes to the cooking time.
  7. Garnishing: For added flavor and presentation, garnish the croquettes with a sprinkle of chopped fresh herbs, such as cilantro or chives, before serving.
  8. Healthier Alternatives: For a lower-fat version, use a non-stick spray for baking instead of brushing with oil. You can also reduce the amount of vegan cheese if desired.
  9. Versatile Recipe: Customize the croquettes with different vegetables such as grated carrots or finely chopped spinach. Adjust the cooking time based on the moisture content of the added vegetables.
  10. Portion Control: Use a cookie scoop or ice cream scoop to form uniform croquettes, which helps with even cooking and consistent serving sizes.
  11. Flavor Enhancements: Add a pinch of smoked paprika or a dash of hot sauce to the mixture for extra depth of flavor. Adjust the seasoning to your preference for a personalized touch.
  12. Preventing Breakage: If you find that your croquettes are falling apart, consider adding a bit more chickpea flour or almond flour to the mixture to improve binding.

Conclusion:

Vegan Broccoli Croquettes offer a delicious, plant-based twist on a classic favorite, combining the nutritious benefits of broccoli with a crispy, flavorful coating. This detailed recipe guide ensures you have all the tools and information needed to create perfectly crisp and savory croquettes. Whether you’re enjoying them as a snack, appetizer, or side dish, these croquettes fit well into various dietary plans and provide a satisfying, healthy option. With their low-carb profile and flexibility, they align with keto and Weight Watchers (WW) guidelines, making them a great addition to your meal planning. Enjoy these vegan broccoli croquettes and delight in their crispy exterior and flavorful interior.