Introduction
Vegetable croquettes are a delicious and nutritious way to enjoy vegetables. They are a great alternative to traditional fried foods, as they are baked instead of fried. Vegetable croquettes are a great way to get your daily dose of vegetables, as they are packed with vitamins and minerals. They are also a great way to add variety to your meals, as they can be served as a side dish, appetizer, or even as a main course. With so many different types of vegetables to choose from, you can create a variety of croquettes to suit your taste. So, if you’re looking for a healthier alternative to fried foods, vegetable croquettes are the way to go!
Vegetable Croquettes: Eat This Not That
Vegetable croquettes are a delicious and nutritious way to enjoy your favorite vegetables. They are a great alternative to traditional fried foods, as they are baked instead of fried. Vegetable croquettes are a great way to get your daily dose of vegetables, while still enjoying a tasty snack. Here are some tips on how to make vegetable croquettes that are both healthy and delicious.
Choose Your Vegetables
When making vegetable croquettes, you can use any type of vegetable you like. Some popular choices include potatoes, carrots, peas, corn, and mushrooms. You can also add herbs and spices to give your croquettes extra flavor. Be sure to choose vegetables that are fresh and in season for the best flavor.
Prepare the Vegetables
Once you have chosen your vegetables, it is time to prepare them. Start by washing and peeling the vegetables, then cut them into small cubes. You can also grate the vegetables if you prefer. Once the vegetables are prepared, you can start making the croquettes.
Mix the Ingredients
In a large bowl, mix together the prepared vegetables, breadcrumbs, eggs, and any herbs or spices you are using. Once everything is combined, you can start forming the croquettes. Take a handful of the mixture and shape it into a patty. Place the patty on a baking sheet lined with parchment paper.
Bake the Croquettes
Once all the croquettes are formed, place them in the oven and bake for about 20 minutes. Be sure to turn them over halfway through baking to ensure they are cooked evenly. Once they are golden brown and crispy, they are ready to be served.
Enjoy!
Vegetable croquettes are a delicious and healthy snack that can be enjoyed any time of day. They are a great way to get your daily dose of vegetables, while still enjoying a tasty treat. So next time you are looking for a snack, try making some vegetable croquettes and enjoy!
This recipe is excerpted from Diabetes Create Your Plate Meal Prep Cookbook by Toby Amidor, MS, RD, CDN, FAND. Photographs by Alison Lima. Used with permission of Robert Rose Books. All rights reserved.
Croquettes are vegetable patties that are pan-fried in a small amount of oil. This version uses potatoes, carrots, onion, and celery and are mighty tasty
You’ll Need
1 large russet potato (unpeeled), shredded (1 lb/500 g)
1 ⁄3 cup (75 mL) plain bread crumbs
2 carrots, peeled and shredded
1 yellow onion, chopped
1 stalk celery, chopped
1 large egg, beaten
1 tsp (5 mL) dried parsley
1 ⁄4 tsp (1 mL) plus 1 ⁄8 tsp (0.5 mL) salt
1 ⁄4 tsp (1 mL) ground black pepper
1 ⁄4 cup (60 mL) olive oil
How to Make It
- In a medium bowl, add the potatoes, bread crumbs, carrots, onion, celery, egg, parsley, salt and pepper. Using clean hands, toss to combine.
- Use your hands to form a 1 ⁄4 cup (60 mL) patty. Place it on a large platter or plate and gently press with your palm to flatten it slightly. Repeat to make a total of 12 patties. Cover with plastic wrap and refrigerate for at least 20 minutes and up to 1 hour.
- In a large sauté pan, heat the oil over medium heat. When the oil is shimmering, add the croquettes, leaving 1 ⁄2 inch (1 cm) around each. Cover the pan and sauté, flipping the croquettes halfway through, until golden brown, 15 minutes. Transfer to a paper towel-lined plate and let cool for at least 10 minutes.
TO STORE: In each of six containers, add two croquettes. Cover and refrigerate for up to 4 days or freeze for up to 2 months.
TO SERVE: If frozen, thaw in the refrigerator overnight. To reheat, microwave uncovered on High for 30 seconds. Allow 2 minutes for the heat to distribute before removing the container from the microwave. Serve warm.
TOBY’S TIP: Leaving the peel on the potatoes provides more fiber.
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Toby Amidor, MS, RD, CDN