Part 3: Patties

Patties are a great finger friendly food that hold up well in our lunchboxes. Besides the basic falafel, the possibilities are endless- even for gluten free options. Here’s a basic formula:

 

1 can of beans, drained and rinsed

*Ideas:

- chickpeas

- black beans

- kidney beans

- pinto beans

- lentils

 

1/2 cup chopped onion

 

1 clove garlic, minced

2 cups diced veggies

* Ideas :

- carrots

- celery

- mushrooms

-  chopped spinach

- chopped kale

- corn

- chopped artichokes

- zucchini

- squash

- sweet potato

 

2 tablespoons oil for frying

3 tablespoons liquid flavor

*Ideas

 -mustard

- ketchup

- soy sauce

- teriyaki sauce,

- Worcestershire

- buffalo sauce

- balsamic vinegar

- salsa

- pasta sauce

- honey mustard

4 teaspoons spice

*Ideas:

- smoked paprika

- cumin

- chili powder

-  italian seasoning

- poultry seasoning

- montreal steak seasoning

- black pepper

- cayenne pepper

- fennel, oregano

- curry powder

 

1/2 teaspoon salt

1 cup dry base ingredient

*Ideas

- buckwheat

- bread crumbs

- cornmeal

- oatmeal

-almond flour

1/2 cup texture ingredient

*Ideas:

- chopped nuts

- olives

- sundried tomatoes

- leftover cooked rice/quinoa/bulgur

2 tablespoons freshness

* Ideas:

- parsley

- cilantro

- basil

- mint

 

Heat 2 teaspoons oil in a pan over medium heat. Fry the onion, veggies, and garlic until softened, about 5 minutes.

Transfer to a food processor and pulse with beans, liquid flavor, spice, salt until combined but still chunky. Pulse in the dry base and texture ingredient.

Form into golf ball size balls and flatten into patties.

Heat 2 tablespoons oil over medium-high heat. Fry patties 2-3 minutes per side until browned and heated through.

Serve with your favorite dipping sauce in a Dipper!