Vegan Zucchini Patties Recipe

Introduction

Welcome to our comprehensive guide on crafting the perfect Vegan Zucchini Patties—a versatile and wholesome dish ideal for a range of dietary needs. These patties are not only a fantastic way to use up fresh zucchini but also a nutritious and flavorful option that fits seamlessly into a Weight Watchers plan. Whether you’re looking for a delicious snack, a protein-rich addition to your meal, or a tasty alternative to traditional veggie burgers, this recipe has you covered. Below, you’ll find detailed instructions, measurements, nutritional information, and SmartPoints values, all tailored to help you create these delightful patties with ease.

Ingredients

  • Zucchini: 3 medium-sized (approximately 2 cups grated)
  • Carrot: 1 large (finely grated)
  • Red Onion: 1 small (finely chopped)
  • Garlic: 3 cloves (minced)
  • Chickpea Flour: 1/2 cup (also known as besan)
  • All-Purpose Flour: 1/4 cup
  • Ground Flaxseed: 2 tablespoons (for binding)
  • Water: 6 tablespoons (to mix with flaxseed)
  • Nutritional Yeast: 1/4 cup (for a cheesy flavor)
  • Fresh Parsley: 1/4 cup (chopped)
  • Ground Cumin: 1/2 teaspoon
  • Paprika: 1/2 teaspoon
  • Salt: 1 teaspoon
  • Black Pepper: 1/2 teaspoon
  • Olive Oil: 2 tablespoons (for cooking)
  • Lemon Juice: 1 tablespoon (for added freshness)
  • Baking Powder: 1/2 teaspoon (for fluffiness)

Instructions

  1. Prepare the Zucchini: Start by washing and drying the zucchinis. Cut off the ends and grate them using a coarse grater. To ensure the patties aren’t too watery, place the grated zucchini in a clean kitchen towel or cheesecloth, twist, and squeeze out as much excess moisture as possible.
  2. Grate the Carrot: Peel and grate the carrot using the same coarse grater as for the zucchini. Combine the grated carrot with the squeezed zucchini in a large mixing bowl.
  3. Chop the Onion and Garlic: Finely chop the red onion and mince the garlic cloves. Add these to the bowl with the zucchini and carrot mixture.
  4. Prepare the Flaxseed Mixture: In a small bowl, combine 2 tablespoons of ground flaxseed with 6 tablespoons of water. Stir well and let it sit for about 5 minutes until it forms a gel-like consistency. This mixture acts as a binder in place of eggs.
  5. Mix the Dry Ingredients: In a separate bowl, whisk together the chickpea flour, all-purpose flour, nutritional yeast, baking powder, ground cumin, paprika, salt, and black pepper.
  6. Combine Ingredients: Add the flaxseed mixture, chopped parsley, and lemon juice to the bowl with the grated vegetables. Stir well to combine. Then gradually add the dry ingredients to this mixture, stirring continuously until a thick batter forms.
  7. Preheat the Pan: Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat. Ensure the oil is evenly distributed by swirling it around the pan.
  8. Form the Patties: Using your hands or a tablespoon, scoop out portions of the mixture and form them into small patties, about 2-3 inches in diameter and 1/2 inch thick. Place them gently into the heated skillet.
  9. Cook the Patties: Cook the patties for 3-4 minutes on each side, or until they are golden brown and crispy. Avoid overcrowding the pan; cook in batches if necessary. Add additional oil as needed.
  10. Drain Excess Oil: Once cooked, place the patties on a paper towel-lined plate to absorb any excess oil.
  11. Serve Hot: Serve the zucchini patties hot, either on their own or with your favorite dipping sauce. They pair wonderfully with a side salad or as a filling for a wrap or sandwich.

Nutritional Information (Per Patty)

  • Calories: 95
  • Protein: 4g
  • Carbohydrates: 13g
  • Fat: 4g
  • Fiber: 3g
  • Sugar: 4g

Weight Watchers SmartPoints

  • SmartPoints: 3 (per patty)
  • PointsPlus: 2 (per patty)

Useful Tips

  • Squeezing Moisture: Properly squeezing the zucchini is crucial to avoid soggy patties. The drier the grated zucchini, the better the texture of the final product.
  • Binding Agents: The combination of chickpea flour and ground flaxseed helps to bind the ingredients together without the need for eggs.
  • Flavor Variations: Feel free to experiment with additional herbs and spices such as dill, basil, or turmeric to suit your taste preferences.
  • Storage: Store leftover patties in an airtight container in the refrigerator for up to 4 days. They can also be frozen for up to 3 months. Reheat in the oven or skillet for best results.
  • Serving Suggestions: These patties are versatile and can be served with a variety of accompaniments, including vegan yogurt-based sauces, avocado slices, or a simple squeeze of lemon juice.

Conclusion

Our Vegan Zucchini Patties offer a nutritious and flavorful option for anyone looking to incorporate more plant-based foods into their diet. With their low SmartPoints value and rich nutritional profile, they are an excellent choice for anyone adhering to a Weight Watchers plan or simply aiming for a balanced and healthy diet. This detailed recipe ensures you can recreate these patties with ease and enjoy their delightful taste and texture.