Posts Tagged ‘nutritious meal’

Try serving these vegetable patties (known in the UK as “rissoles”), for an easy-to-prepare, nutrient-dense meal for your kids. Mine love them (actually, so does my husband), and you can easily alter the recipe to include other ingredients from your vegetable bin or cupboard.

1 medium carrot, washed, peeled

1 small zucchini, ends removed

1 small yam or sweet potato (peeled)

1 handful mushrooms (try crimini, button or shitake), finely chopped

1 small clove garlic, crushed

1 egg, lightly beaten

1/4 cup ground almonds

1/2 a cube of chicken or vegetable bouillon, finely chopped or crushed

1 tsp soy sauce (or Nama Shoyu)

1/2 tsp crushed, dried oregano

1/2 tsp crushed, dried basil

whole-grain bread crumbs

Grate the carrot and zucchini on medium-fine. Squeeze out the excess liquid and put in a medium-size mixing bowl. Grate the yam or sweet potato and add into the mixture in the bowl. Add in all the other ingredients except the bread crumbs. Add a couple spoonfuls of the breadcrumbs and stir to combine. Add in more breadcrumbs if necessary until you have a mixture that holds together well and is not too wet.

Lightly coat the bottom of a large skillet with olive oil, and heat on medium.

Form the mixture into small patties (roughly 2-inches in diameter and 1/2-3/4-inches in thickness). Toss lightly in flour and place in the skillet. Cook several minutes on each side until golden brown.

Serve plain or with sweet-and-sour sauce or ketchup.


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