Why You’ll Love this Protein Patties Recipe
When it comes to healthy eating, these protein patties are a game changer.
I can’t tell you how much I love how versatile they are. Whether I’m in the mood for a quick lunch or a hearty dinner, these patties fit the bill perfectly. They’re packed with flavor and nutrition, making me feel great after every bite.
Plus, they’re super easy to whip up, and I can customize them based on what I’ve on hand.
Trust me, once you try these protein patties, you’ll wonder how you ever got by without them in your meal rotation!
Ingredients of Protein Patties
Making protein patties is a fantastic way to sneak in some nutrition without compromising on flavor. The beauty of this recipe lies in its adaptability; you can mix and match ingredients based on what you have in your kitchen.
Maybe you have some leftover vegetables you need to use up or want to toss in some extra spices to give it a kick. Trust me, you’ll feel like a culinary wizard as you whip these up, and your taste buds will thank you.
Now, let’s explore what you’ll need to create these delicious little bites of goodness.
Ingredients for Protein Patties:
- 1/4 cup instant potato flakes
- 1/4 cup fine polenta (for coating)
- Oil (for cooking)
- 250 g tofu (rinsed and drained)
- 1 (400 g) can haricot beans (rinsed and drained)
- 1/4 cup sesame seeds (dry roasted and finely chopped)
- 2 tablespoons tamari
- 2 tablespoons arrowroot
- 1/4 teaspoon asafoetida powder
- 3/4 teaspoon salt (to taste)
- Black pepper (to taste)
- Chopped fresh herbs (like parsley, basil, or coriander, or curry paste)
- 1 cup mixed vegetables (finely chopped or grated)
- 2 teaspoons olive oil
- 1/2 cup rolled oats
- Sun-dried tomato (chopped)
Now, when it comes to the ingredients, there are a few things to keep in mind. First off, feel free to swap out the haricot beans for any beans you have on hand, like black beans or chickpeas. They all work beautifully here.
If you’re not a fan of tofu, you could use mashed avocado or even some cooked quinoa for a different texture. And those fresh herbs? They’re not just for decoration; they add a burst of flavor and freshness that can really elevate your patties.
How to Make Protein Patties
Alright, let’s plunge into the fun part: making those protein patties! First, grab a large mixing bowl because we’re about to get our hands a little messy—don’t worry, that’s part of the charm.
Start by taking 250 grams of tofu, rinsed and drained. Crumble it into the bowl like you’re preparing for a tofu explosion, and then add in that one 400g can of haricot beans, also rinsed and drained. It’s like a little bean party in there.
Now, sprinkle in 1/4 cup of dry roasted and finely chopped sesame seeds, along with 2 tablespoons of tamari and 2 tablespoons of arrowroot. Don’t forget to toss in 1/4 teaspoon of asafoetida powder, 3/4 teaspoon of salt (or more, if you’re feeling adventurous), and a few grinds of black pepper.
Now for the fun part—mixing! Grab a potato masher and mash everything together until it’s a glorious, cohesive mix. Just think of it as a mini workout; your arms will thank you later.
Once it’s all mashed up, gradually add in 1/4 cup of instant potato flakes. This is the magic ingredient that helps bind everything, so don’t skip it! Mix until you have a mixture that’s manageable enough to shape into patties. If it feels too sticky, you can always sneak in a little more potato flakes.
Now, let’s shape those patties. Take a scoop of the mixture and form it into a patty—think of it like crafting a mini burger. After you’ve shaped a few, coat them in the fine polenta you set aside earlier. This gives them a lovely crunch when cooked.
Brush each patty lightly with oil; it keeps them from sticking and adds a nice golden color. You can fry them, bake them, or toss them on the barbecue—whatever your heart desires. I usually go for frying because, let’s be real, who doesn’t love a crispy crust?
Cook them until they’re golden brown on each side, and voilà! You’ve just made some delicious protein patties that are ready to be devoured. How easy was that?
Protein Patties Substitutions & Variations
While sticking to the original protein patties recipe is great, experimenting with substitutions and variations can elevate your dish to new heights.
For instance, you can swap tofu for tempeh or chickpeas for a different texture. If you want a kick, try adding some spices like smoked paprika or cumin.
You can also mix in different vegetables, like grated zucchini or shredded carrots, to boost nutrition. For a gluten-free option, use gluten-free oats instead of rolled oats.
Finally, I love adding various herbs like dill or cilantro for an extra flavor burst. The possibilities are endless! Enjoy your culinary adventure!
What to Serve with Protein Patties
When it comes to serving protein patties, there are countless delicious options to complement their flavors. I love pairing them with a fresh salad drizzled with lemon vinaigrette for a light touch.
A dollop of tangy yogurt or a zesty avocado salsa elevates the dish, too. You might also consider serving them on whole-grain buns with crisp lettuce and tomato for a satisfying sandwich.
For a heartier option, roasted sweet potatoes or quinoa pilaf make fantastic sides. Don’t forget to add your favorite dipping sauce, like a spicy hummus or a smoky barbecue, for an extra burst of flavor!
Additional Tips & Notes
To guarantee your protein patties turn out perfectly, I recommend paying attention to the texture of the mixture. It should be moist but not too wet; otherwise, shaping becomes tricky.
If it feels too crumbly, add a bit more tamari or a splash of water. Additionally, letting the patties rest in the fridge for about 30 minutes helps them firm up, making them easier to cook.
Feel free to experiment with spices and herbs for added flavor. Finally, don’t rush the cooking process—frying on medium heat guarantees they develop a nice golden crust without burning.
Enjoy your delicious creations!