These patties were delicious as a mid-week dinner served with a salad or roast vegetables, but would also make a tasty snack. These little beauties are just packed full of good nutrition. Not only are they an excellent source of protein (containing 10 g per patty), they are super high in calcium and a great source of iron.
Ingredients (makes 6 patties – we had 3 as a main meal)
· 2x large zucchinis
· ½ tsp salt
· ½ cup (uncooked) tri-coloured quinoa
· ½ cup LSA (ground linseed, sunflower and flaxseed)
· ¼ cup grated parmesan cheese
· 1 large egg
· 1 tsp Garam Masala
· A few pinches of pepper
· ~ 2 Tbsp extra virgin olive oil, to cook
For the yoghurt dressing:
· 2 large spoons of yoghurt
· ¼ cucumber
· A good handful of mint leaves
· 1 tbsp extra virgin olive oil
· Pinch of salt
1. Grate zucchinis into a large bowl, add salt and combine. Transfer to a strainer (over the sink or a bowl) and leave for 10 minutes to allow excess water to drain. Every so often, squeeze out the water by pressing down on the zucchini’s with the back of a spoon. A mesh bag would also do the trick.
2. Meanwhile, cook the quinoa. Rinse with water first, and drain. Add the rinsed quinoa to a small saucepan with 1 cup of water and bring to the boil. Reduce heat to simmer, covered, for 15 minutes. Stand for another 10 minutes (do not remove the lid).
3. Prepare the yoghurt dressing whilst quinoa is cooking. Finely chop the cucumber and mint leaves and add to a small bowl with the remaining ingredients. Mix well.
4. Add cooked quinoa, zucchini, LSA, cheese, egg, Garam Masala and pepper to a large bowl and stir well until combined.
5. Using your hands, form patties, roll in flour (optional, to help keep their form).
6. Heat a small amount of olive oil in a fry pan over a medium heat and cook patties for 4-5 minutes each side, or until golden brown. Repeat with remaining oil, until all patties are cooked.
7. Serve patties with a salad, roast vegetables, and/or fresh sliced sourdough, topped with the minty yoghurt dressing.
This recipe was provided to you by Sophie Brown. Sophie Brown is a practicing sports dietitian. For consultations and advice you can find Sophie here.