Savory Oat and Vegetable Patties

These savory oat and vegetable patties are a healthy and delicious option for a quick meal. Packed with nutritious ingredients like oats, yogurt, and vegetables, they make for a satisfying and guilt-free dish. Perfect for breakfast, lunch, or dinner, these patties are easy to make and sure to please the whole family.

Preparation Time:

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes

Ingredients:

• 1 cup (90g) rolled oats
• 2 tablespoons (30g) yogurt
• 1 egg
• 100 ml (1/2 cup) water
• 1 onion, finely chopped
• 100g (1 medium) carrot, grated
• 1 garlic clove, minced
• 1 tablespoon (7g) Parmesan cheese, grated
• Salt to taste
• Olive oil for cooking
• Sesame seeds for topping

Directions:

1. Prepare the Mixture:
   • In a large mixing bowl, combine rolled oats, yogurt, egg, and water. Mix well until oats are fully soaked and the mixture is well combined. Let it sit for 10 minutes.
2. Add Vegetables:
   • Stir in the finely chopped onion, grated carrot, and minced garlic. Season with salt and add grated Parmesan cheese. Mix until evenly distributed.
3. Form Patties:
   • Shape the mixture into small patties, ensuring they hold together well.
4. First Fry:
   • Heat olive oil in a frying pan over medium heat. Fry the patties until golden brown on both sides, about 4-5 minutes per side. Remove and set aside.
5. Second Fry with Sesame Seeds:
   • Lower the heat, add more olive oil if needed, and return the patties to the pan. Sprinkle sesame seeds on top and fry for an additional 2-3 minutes on each side until the seeds are lightly toasted.

Serving Suggestions:

• Serve warm with a side of fresh salad, yogurt dip, or your favorite sauce.
• They make a great filling for sandwiches or wraps.

Cooking Tips:

• Add other vegetables like zucchini, bell peppers, or spinach for more flavor and nutrition.
• If the mixture is too wet, add more oats or a tablespoon of flour to help bind it.

Nutritional Benefits:

• Oats: Rich in fiber, helping to lower cholesterol levels.
• Carrots: High in beta-carotene, beneficial for eyesight and immune health.
• Garlic and Onions: Packed with antioxidants and anti-inflammatory properties.

Dietary Information:

• Vegetarian-friendly.
• To make gluten-free, use certified gluten-free oats.

Nutritional Facts (per serving):

• Calories: 150 kcal
• Protein: 5g
• Carbohydrates: 18g
• Fat: 7g
• Fiber: 4g

Storage Tips:

• Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a pan or oven.
• Freeze patties for up to 2 months. Thaw overnight in the refrigerator before reheating.

Why You’ll Love This Recipe:

• These patties are versatile and healthy, suitable for any meal of the day.
• Simple ingredients and easy preparation make them a go-to recipe.
• The combination of oats and vegetables ensures they are both nutritious and delicious.

Conclusion: Try these savory oat and vegetable patties for a wholesome meal that’s quick to prepare and packed with flavor. Enjoy the goodness of oats and vegetables in every bite, and feel good about serving a nutritious dish to your loved ones.

Frequently Asked Questions:

1. Can I use instant oats instead of rolled oats?
   • Yes, but the texture might be slightly softer.
2. What can I use instead of yogurt?
   • You can use sour cream or a dairy-free yogurt alternative.
3. Can I bake the patties instead of frying?
   • Yes, bake at 180°C (350°F) for 15-20 minutes, flipping halfway through.
4. How do I keep the patties from falling apart?
   • Ensure the mixture is not too wet, and compact the patties well before frying.
5. Can I add spices for more flavor?
   • Absolutely! Add spices like cumin, paprika, or herbs like parsley.
6. What other vegetables can I add?
   • Zucchini, spinach, or bell peppers work well.
7. Can I make these patties vegan?
   • Replace the egg with a flax egg (1 tbsp ground flaxseed + 3 tbsp water).
8. How do I make them gluten-free?
   • Use certified gluten-free oats and a gluten-free flour for binding if needed.
9. Can I freeze the uncooked patties?
   • Yes, freeze on a baking sheet first, then transfer to a container. Cook directly from frozen.
10. What sauce pairs well with these patties?
    • A yogurt dip, tzatziki, or a simple garlic aioli would complement them nicely.