Brocoli and Zucchini Patties
These broccoli and zucchini patties are delicious, high in fiber and a great way to eat vegetables (and make your kids eat them without even noticing). They can be served as a side dish or on their own with a homemade sauce.
If you are looking for an original way to eat vegetables, you need to try these ASAP. Not only they are tasty, they are also packed with powerful health benefits:
Broccoli, which is a cruciferous vegetable, is particularly rich in antioxidants and may help prevent certain types of cancers and cardiovascular diseases if eaten regularly. Broccoli is also an excellent source of vitamin C, K and B9.
Zucchini is rich in potassium, which helps improve digestion. It is a source of magnesium and phosphorus, two essential minerals for the maintenance of healthy bones and teeth. Zucchinis are also rich in lutein and zeaxanthin, two antioxydants that help protect the eyes and skin against the harmful effects of free radicals and improve vision.
Isn’t it amazing when something is both delicious and great for your health? Food is medicine, I’m telling y’all.
(For approximatively 10 patties)
1 medium broccoli head (about 4 cups brocoli florets)
1 grated zucchini
1 onion, minced
3 cloves garlic, minced
1/2 cup flour (or bread crumbs)
1/4 cup grated parmesan or cheddar cheese (optional)
Salt and pepper
2 tablespoons milk or water (I used almond milk)
Spices of your choice. I used garlic and onion powder, paprika, dried basil and cumin
Cooking oil (avocado, olive or coconut oil)
Cook broccoli (boil or steam) until soft (but not mushy). Chop it into small pieces.
Grate zucchini with skin on and set aside.
In a bowl, beat the egg slightly. Add the flour, minced garlic, chopped onion, spices (salt, pepper, etc ...), milk or water. Mix well. The batter may seem thick at first but the texture will change as you add broccoli and zucchini because of the water these vegetables naturally contain.
Add the chopped broccoli, grated zucchini and grated cheese to the batter and mix well. Adjust seasonings if necessary.
Heat a tablespoon of oil in a nonstick pan.
Scoop a small amount of batter and drop it in the pan. Use a spoon to flatten it up to about 1 cm thickness and form a patty. You can cook 2 to 3 patties at a time.
Cook each side for 2 to 3 minutes until golden brown. Continue with the remaining batter.
Serve with a homemade sauce, as a starter with a green salad, or as a side dish with fish or chicken.