Name: Baked Zucchini Patties
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: American
Ingredients: 1 (15-ounce) can black beans or red kidney beans, rinsed, drained; 1 medium fresh zucchini; 1 medium carrot; 1 small onion; ¼ jalapeno pepper; 2 tablespoons roughly chopped parsley or cilantro (or 1 tablespoon dried parsley or cilantro); 3 cloves garlic, peeled; ½ cup pistachios, shelled; 1 cup old-fashioned oats; 1 tablespoon ground flax seeds; 1 tablespoon chia seeds; 2 teaspoons Cajun seasoning blend (make your own seasoning blend here); 1/2 lemon, juiced; ½ cup tomato sauce; 1 tablespoon reduced sodium soy sauce

Description

These savory, home-made, gluten free, vegan Baked Zucchini Patties are filled with nutrient-rich whole plants, like carrots, kidney beans, pistachios, and more. Plus these budget-friendly vegan zucchini veggie burgers are made without added salt, sugars and oil, perfect for whole foods plant-based eating.

Ingredients

Scale

1 (15-ounce) can black beans or red kidney beans, rinsed, drained
1 medium fresh zucchini
1 medium carrot
1 small onion
¼ jalapeno pepper
2 tablespoons roughly chopped parsley or cilantro (or 1 tablespoon dried parsley or cilantro)
3 cloves garlic, peeled
½ cup pistachios, shelled
1 cup old-fashioned oats
1 tablespoon ground flax seeds
1 tablespoon chia seeds
2 teaspoons Cajun seasoning blend (make your own seasoning blend here)
1/2 lemon, juiced
½ cup tomato sauce
1 tablespoon reduced sodium soy sauce

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Instructions

Place the kidney beans in a large mixing bowl and mash with a potato masher until smooth, with some chunks remaining.
Use a food processor with shredding attachment (or box grater) to shred zucchini and carrots and add to the mixing bowl.
Using a food processor with blade attachment, place onions, jalapeno, parsley or cilantro, garlic, and pistachios into the container of the food processor and chop until fine, but not mushy. (Alternatively, chop by hand very finely). Add the chopped vegetables to the mixing bowl.
Add oats, flax seeds, chia seeds, and Cajun seasoning to the mixing bowl and blend well with a spoon.
Add lemon juice, tomato sauce, and soy sauce and combine well, using hands if necessary to mix in ingredients to make a thick mixture. Chill for about 1 hour.
Form patties by pressing the mixture into a ½-cup measuring cup and transferring to a baking sheet sprayed with nonstick cooking spray, and then flattening patties with your hand to about ¾-inch thickness.
Place baking sheet in a 375 F heated oven and bake for about 35-40 minutes, until golden and cooked through.
Remove from oven and allow to cool for a few minutes before serving.
Serve with whole grain buns, or as a patty with a sauce or dip. May chill leftover patties for up to 4 days in an airtight container, or freeze for up to 6 months. Makes 9 patties.

Prep Time: 10 minutes
Cook Time: 40 minutes
Category: Entree
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: 163
Sugar: 3 g
Sodium: 143 mg
Fat: 5 g
Saturated Fat: 1 g
Carbohydrates: 24 g
Fiber: 8 g
Protein: 8 g
Cholesterol: 0 mg