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Vegetarian Patties with Tzatziki Sauce

3 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.

Preparation : 15 min Cooking : 45 min
430 calories/serving
  • Can be done in advance
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

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 tsp turmeric 1 g
1/2 tsp ground cumin 1 g
cayenne pepper
1/2 tsp salt 2 g
ground pepper to taste
Tsatsiki Sauce

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 (80g)

Amount

% Daily Value

Calories

430

Fat

32 g

49 %

Saturated 4.8 g
+ Trans 0 g

24 %

Cholesterol

10 mg

Sodium

310 mg

13 %

Carbohydrate

23 g

8 %

Fibre

7 g

27 %

Sugars

12 g

Protein

18 g

Vitamin A

25 %

Vitamin C

20 %

Calcium

30 %

Iron

30 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : ¾ serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Cholesterol, Saturated Fat, Sodium
Source of  :
Omega-6, Vitamin C
Excellent source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin E, Vitamin K, Zinc
Diet-related health claims  :
Artery-healthy, Bone-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Milk and Alternatives 1
Fats 6

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again
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