Zucchini and Cabbage Croquettes (Air Fryer)

Ingredients:

  • 2 medium zucchinis, grated
  • 1/2 small cabbage, finely shredded
  • 2 medium potatoes, boiled and mashed
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1/4 cup chickpea flour (or any other binding flour)
  • 1/4 cup breadcrumbs (optional, for added crispiness)
  • 1/2 teaspoon turmeric powder (for color and flavor)
  • 1/2 teaspoon cumin powder
  • Salt and pepper to taste
  • Olive oil spray for air frying

Instructions:

  1. Prepare the Vegetables: Grate the zucchinis and squeeze out excess moisture using a clean kitchen towel or cheesecloth. Finely shred the cabbage. Set both aside.
  2. Combine Ingredients: In a large bowl, mix the grated zucchini, shredded cabbage, mashed potatoes, chopped onion, and minced garlic. Add the chickpea flour, turmeric powder, cumin powder, salt, and pepper. Mix everything together until well combined. The mixture should be sticky and hold together when shaped. If it’s too wet, you can add a little more chickpea flour or breadcrumbs.
  3. Shape the Croquettes: Take a small amount of the mixture and shape it into oval or round croquettes. Repeat until all the mixture is used.
  4. Preheat the Air Fryer: Preheat your air fryer to 375°F (190°C) for about 5 minutes.
  5. Air Fry the Croquettes: Lightly spray the air fryer basket with olive oil spray. Place the croquettes in the basket, making sure they are not touching each other. Lightly spray the tops with olive oil spray as well.
  6. Cook: Air fry the croquettes at 375°F (190°C) for about 15-20 minutes, flipping halfway through, until they are golden brown and crispy on the outside.
  7. Serve: Remove the croquettes from the air fryer and serve them hot. They can be enjoyed with a dipping sauce, such as vegan garlic aioli, or as a side dish.

Tips:

  • To make them gluten-free: Use gluten-free breadcrumbs or additional chickpea flour.
  • For extra flavor: Add fresh herbs like parsley, cilantro, or dill to the mixture.
  • Storage: These croquettes can be stored in an airtight container in the fridge for up to 3 days. Reheat them in the air fryer for a few minutes before serving.

These vegan croquettes are crispy on the outside and soft on the inside, making them a delicious and healthy option for a snack or meal!

Nutrition Facts (Per Serving of 2 Croquettes):

  • Calories: 120-150 kcal
  • Protein: 3-4g
  • Fat: 3-5g
  • Saturated Fat: 0.5-1g
  • Carbohydrates: 20-24g
  • Fiber: 3-4g
  • Sugars: 3-4g
  • Sodium: 150-200mg (varies with added salt)
  • Vitamin A: 4-6% of the Daily Value (DV)
  • Vitamin C: 30-40% of the DV
  • Calcium: 3-5% of the DV
  • Iron: 6-8% of the DV

Notes:

  • Calories are primarily from the potatoes and chickpea flour, with some from the oil used for air frying.
  • Protein comes mainly from the chickpea flour.
  • Fat content is relatively low due to minimal use of oil.
  • Carbohydrates are mostly from the potatoes and vegetables.
  • Fiber is contributed by the cabbage, zucchini, and chickpea flour.
  • Sodium can be controlled by adjusting the amount of salt added.

This recipe is a healthy, low-calorie, and nutrient-dense option that’s perfect for a vegan diet. If you need more precise nutritional information, consider using a recipe calculator with specific ingredient brands and quantities.