Savory Oat and Vegetable Patties

Savory oat and vegetable patties are a wholesome and tasty dish, perfect for those seeking a nutritious and filling meal. These crispy and flavorful patties, made from rolled oats, vegetables, and cheese, are a great vegetarian option that can be served as a snack, side dish, or even a main course. Packed with fiber, vitamins, and antioxidants, these patties are as healthy as they are delicious. Whether served with a side of yogurt, wrapped in a pita, or enjoyed with a fresh salad, they make a versatile addition to your meal rotation.

Ingredients

For the Patties:

1 cup (90g) rolled oats: Rolled oats act as the base of these patties, offering a hearty texture and a great source of fiber that supports digestion and heart health.
2 tablespoons (30g) yogurt: Yogurt adds moisture and helps bind the mixture, giving the patties a creamy texture while also providing beneficial probiotics.

1 egg: The egg binds the ingredients together and adds protein and richness to the patties.
100 ml (1/2 cup) water: Water helps hydrate the oats and brings everything together, allowing the mixture to form a consistent, thick texture.
1 onion, finely chopped: Onion adds a savory depth of flavor and provides antioxidants that support overall health.

100g (1 medium) carrot, grated: Grated carrots contribute sweetness and vibrant color, as well as beta-carotene, which supports eye health.
1 garlic clove, minced: Garlic adds flavor and is known for its immune-boosting and anti-inflammatory properties.
1 tablespoon (7g) Parmesan cheese, grated: Parmesan adds a savory umami flavor and enhances the richness of the patties.

Salt to taste: Salt helps to balance the flavors and bring out the natural sweetness of the vegetables.
Olive oil for cooking: Olive oil provides a healthy fat source and helps to create a crispy, golden crust.
Sesame seeds for topping: Sesame seeds add a crunch and a nutty flavor, as well as a boost of healthy fats and minerals.

Directions

Prepare the Mixture:

Combine the Base Ingredients: In a large mixing bowl, add the rolled oats, yogurt, egg, and water. Stir until the oats are well-coated and fully soaked in the mixture. Let the mixture rest for about 10 minutes to allow the oats to absorb the liquid and soften. This will make it easier to form the patties.

Add Vegetables:

Incorporate the Vegetables and Seasoning: After the oats have soaked, stir in the chopped onion, grated carrot, and minced garlic. Add Parmesan cheese and salt to taste. Mix everything thoroughly until well combined. If the mixture is too wet, you can add a little more oats to help bind it. It should have a thick, dough-like consistency.

Form Patties:

Shape the Patties: Use your hands to shape the mixture into small patties. Each patty should be about 2-3 tablespoons of the mixture. Press the mixture firmly to ensure the patties hold together. You can make them thicker or thinner, depending on your preference, but uniform sizes will help them cook evenly.

First Fry:

Cook the Patties: Heat olive oil in a skillet over medium heat. Once hot, add the patties to the pan and cook them for about 4-5 minutes per side, or until they turn golden brown and crispy. Flip them gently to avoid breaking them apart. Once both sides are crisp, transfer the patties to a plate and set them aside.

Second Fry with Sesame Seeds:

Toast the Sesame Seeds: If needed, add more olive oil to the skillet and reduce the heat slightly. Return the patties to the pan and sprinkle sesame seeds on top. Fry for another 2-3 minutes per side, allowing the seeds to toast and the patties to become even crispier. The sesame seeds will give the patties an added crunch and nutty flavor.

Serving Suggestions

With a Fresh Salad: These savory oat and vegetable patties pair wonderfully with a light, fresh salad. Try a mix of leafy greens, cucumbers, and tomatoes with a simple vinaigrette or yogurt-based dressing for a refreshing contrast to the savory patties.
Yogurt Dip or Sauce: A tangy yogurt dip made with lemon, garlic, and a pinch of salt is the perfect accompaniment to these patties. You could also serve them with a sweet and spicy tomato chutney or a creamy tahini sauce.
Sandwich or Wrap: Use these patties as a filling for a sandwich or wrap. Add some lettuce, tomatoes, and a drizzle of your favorite sauce to create a hearty meal that’s easy to take on the go.

Cooking Tips

Add More Vegetables: Feel free to add extra vegetables to the mixture, such as zucchini, bell peppers, or spinach, for additional flavor and nutrients. These vegetables will blend seamlessly with the oats, making the patties even more colorful and nutritious.
Thicken the Mixture: If the mixture is too loose or wet to form into patties, you can add more oats or a tablespoon of flour to help bind the ingredients together. This will ensure the patties hold their shape when frying.
Non-Stick Pan: To avoid the patties sticking to the pan, use a non-stick skillet or a well-seasoned cast-iron pan. You can also add a little extra oil to the pan if needed.
Make-Ahead: These patties can be prepared ahead of time. Once shaped, you can refrigerate them for up to two days or freeze them for longer storage. If freezing, place the patties on a tray and freeze until solid, then transfer to a ziplock bag. When ready to eat, fry them directly from frozen.

Nutritional Benefits

Oats: Oats are an excellent source of soluble fiber, which helps regulate blood sugar levels and promotes heart health. Oats are also rich in antioxidants that help reduce inflammation and support overall wellness.
Carrots: Carrots are packed with beta-carotene, which the body converts into vitamin A. This vitamin is crucial for maintaining healthy vision, immune function, and skin health.
Garlic and Onion: Both garlic and onion contain compounds that have anti-inflammatory and antioxidant properties. They are also beneficial for heart health and immune function.
Yogurt: Yogurt adds a creamy texture to the patties and provides a source of probiotics, which are beneficial for gut health. It also adds protein and calcium, which are essential for strong bones and muscle function.

Dietary Information

Vegetarian-Friendly: These savory oat and vegetable patties are completely vegetarian, making them a great option for those following a plant-based diet.
Gluten-Free: For those with gluten sensitivities, these patties can easily be made gluten-free by using certified gluten-free oats. You can also use chickpea flour or rice flour as a binder if necessary.
Low-Carb: While oats are a whole grain and contain carbohydrates, you can reduce the amount of oats used to make the patties lower in carbs. Alternatively, substitute the oats with a low-carb grain or vegetable.

Nutritional Facts (per serving)

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

FAQs

1. Can I use instant oats instead of rolled oats?

While instant oats can be used in this recipe, rolled oats work best as they provide a chewier texture and hold up better when frying. Instant oats may become too soft and mushy, making it harder to form the patties.

2. Can I make these patties in advance?

Yes! You can prepare the patties in advance by shaping them and storing them in the fridge for up to 2 days. Alternatively, you can freeze the patties for up to 3 months. To reheat, fry them directly from frozen or cook in a preheated oven until crispy.

3. Can I substitute the egg in the recipe?

Yes! If you’re looking for an egg-free version of these patties, you can use a flax or chia egg as a substitute. To make a flax egg, mix 1 tablespoon of ground flaxseed with 2.5 tablespoons of water and let it sit for 5 minutes to thicken.

4. What other vegetables can I use in the patties?

These patties are highly customizable. You can use other vegetables like zucchini, bell peppers, spinach, or mushrooms. Grated zucchini is a great addition, but be sure to squeeze out excess moisture before adding it to the mixture to avoid making the patties too wet.

5. Can I bake these patties instead of frying them?

Yes, you can bake the patties in the oven at 180°C (350°F) for 20-25 minutes, flipping them halfway through. Baking will give the patties a less crispy exterior but still delicious flavor.

Storage

Refrigeration: Store any leftover patties in an airtight container in the refrigerator for up to 3 days. To reheat, simply fry them again for a couple of minutes to restore their crispness.
Freezing: To freeze, place the patties on a baking sheet lined with parchment paper and freeze until firm. Then transfer them to a freezer-safe bag or container. You can fry them directly from frozen, making them a convenient option for meal prep.

Conclusion

Savory oat and vegetable patties are a flavorful, nutritious, and versatile dish that can be enjoyed in many ways. Whether you’re serving them as a light snack, adding them to a wrap, or pairing them with a fresh salad, these patties are a great way to add fiber and veggies to your diet. With the option to customize the recipe to suit your preferences and dietary needs, these patties are sure to become a staple in your kitchen. Enjoy the crunch, flavor, and health benefits in every bite!