Tomato Onion and Basil Vegetable Patties
Ingredients
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1 cup/100g/3.5oz Broccoli stems, diced or grated
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1 cup/100g/3.5oz Zucchini, roughly chopped
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1 ea. small red onion, finely sliced
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2 ea. Garlic cloves, finely chopped
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1 tsp Dried Basil
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1 tsp Dried parsley
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1 tsp Paprika
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1 tsp Vegamite
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4 cups/400g/14oz Diced tomatoes
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1 tbsp/20ml/0.7oz olive oil
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1-2 tbsp/14-28g/0.5-1oz Natvia
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to taste Salt, cracked pepper Oil for shallow frying rolled oats/wheat germ optional
- Steam or pan fry broccoli, zucchini, onion, and garlic until soft.
- Transfer to a bowl, combine with half of the diced tomatoes and all remaining ingredients.
- Process or mash together, adding remaining tomatoes and liquid to hold the mix together.
- Add extra wheat germ or rolled oats to bind, if mix is too runny.
- Shape the mixture into patties and lightly coat in flour or wheat germ if desired (not necessary).
- Fry Patties in oil, taking care when turning over. As all ingredients are pre-cooked the patties don't need more than 1-2 minutes per side.
Tips:
Use vegemite, rather than Promite, marmite, mighty mite or generic copies as they can contain up to 20% more sugar. Use wheat germ or flour for coating.
