I found the recipe for these vegetable croquettes when watching the tv-show 'Eat Well for Less'. I changed it up so it is now completely vegan. Not only is this a healthy snack, but also kid-friendly, vegan and cheap to make.
The chickpea flour is used to be the binder in this recipe. We exchanged the free-range eggs for chickpea egg. If you don't have chickpea flour in your pantry, you can grind your own from dried chickpeas. If you are not vegan, you can skip the chickpea flour and use 2 free-range eggs and ¼ cup of breadcrumbs.
These croquettes are so easy the kids can make them with a little assistance. They're a bit like fritters, but baked instead of fried!
I served them with the creamy tahini sauce.
- Hot air Oven or Air fryer oven
- 1 ¼ cup cauliflower coarsely grated
- 1 ¼ cup sweet potato peeled and coarsely grated
- 1 ¼ cup carrots coarsely grated
- 1 ¼ cup courgette coarsely grated
- 1 ¼ red onion finely sliced
- 1 cup fresh parsley leaves picked and roughly chopped
- ½ tsp sea salt
- ½ tsp black pepper freshly ground
- 1 tsp garlic powder
- ¼ cup chickpea flour this is used as the binder instead of eggs
- 3 Tbsp water to make the chickpea egg
Optional to healthify this dish
- ¼ cup hemp hearts
- Place the grated courgette in a bowl and mix with the salt. Set aside.
- Place an eight-inch skillet on the stovetop and set the heat to medium-high. We are going to sauté the red onion without using oil. The key to being able to sauté onions without oil is to brown the onions when they first go into the pan and not during or after the cooking process, so be sure your pan is hot. The bottom of the onions and the pan should begin to brown within about 1 minute. Continue cooking, stirring often, and allow onions to brown for approximately an additional 3 minutes. Add a teaspoon of water (not more). You'll see that the water almost immediately will turn into steam. After a minute, you add another teaspoon of water to keep the onions from burning and glaze them.
- Squeeze the grated courgette between your fingers. There will be about ½ cup of liquid to discard. The better you squeeze, the better the croquettes will bind.
- Add 3 tablespoon of water to the chickpea flour and mix to a paste. This paste will act as a binder for the croquettes.
Start with your mix
- Add all the ingredients together in a large bowl and mix with your hands. Set aside for 15 minutes. Your vegetables will continue to release liquid after mixing.
- Preheat the oven to 200C/180C Fan/Gas 6. Line a large baking tray with baking paper.
- Take a small handful of the mixture and, using your hands, squeeze it well over a bowl to remove any excess moisture.
- Roll into a sausage shape and place on the baking tray. Repeat with the remaining mixture (you should have around ten sausages).
- Bake for 25 minutes until golden-brown and cooked through.