Vegan Patties with Tzatziki Sauce

1 Reviews
100% would make this recipe again

This recipe recalls the "falafel", however it does not contain chickpeas, nor it is fried. Baking at low-temperature helps preserving the nutrients.

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Preparation : 15 min Cooking : 45 min
430 calories/serving

Ingredients

1 cup sunflower seeds 130 g
1/4 cup sesame seeds 40 g
1 tbsp flax seeds 10 g
1/2 zucchini, grated 65 g
1/2 carrots, grated 50 g
1/2 shallots, finely chopped 20 g
1/4 cup Italian parsley, fresh, finely chopped 22 g
1/4 cup fresh cilantro, finely chopped 9 g
1 clove garlic, finely chopped
1 tsp lemon, juiced 1/4 lemon
1/4 tsp turmeric 1 g
1/2 tsp ground cumin 1 g
1 pinch cayenne pepper 0.1 g
1/2 tsp salt 2 g
ground pepper to taste
4 servings Tsatsiki Sauce 2 cup(s)

Before you start

A mill or food processor will be very useful to grind the seeds.

Method

  1. Preheat the oven to 105°C/225°F and lightly oil a baking dish.
  2. Grind the flax seeds, sesame seeds and sunflower seeds.
  3. Prepare the vegetables: Grate the carrot and zucchini; Finely chop the shallot, parsley, cilantro, and garlic.
  4. In a large bowl, combine all the ingredients, including the ground seeds. Mix well using your hands.
  5. Form the patties, using 1 tbsp of mixture per patty (about 4-5 patties per serving). Transfer the patties to the previously oiled dish, then cook in the middle of the oven 45 min, turning them once.
  6. Meanwhile, prepare the tsatsiki sauce.
  7. Serve the patties with the tsatsiki suace.

Nutrition Facts Table

per 1 serving (80 g)

Amount

% Daily Value

Calories

430

Fat

32 g

49 %

Saturated 3.8 g
+ Trans 0 g

19 %

Cholesterol

0 mg

Sodium

250 mg

10 %

Carbohydrate

27 g

9 %

Fibre

7 g

29 %

Sugars

10 g

Net Carbs

20 g

Protein

14 g

Vitamin A

23 %

Vitamin C

47 %

Calcium

31 %

Iron

34 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Bone-healthy, Heart-healthy
Excellent source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin E, Vitamin K, Zinc
Good source of  :
Niacin, Potassium, Vitamin A, Vitamin B6, Vitamin C
Source of  :
Omega-6, Vitamin B2
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Fats 6
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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