Low Sodium Hearty Veggie Patties

Packed with wholesome ingredients and bursting with fresh flavors, these Low Sodium Hearty Veggie Patties are a nutritious powerhouse that's perfect for a satisfying vegetarian meal. Made with protein-rich quinoa, fiber-packed chickpeas, and an array of colorful vegetables like carrot, zucchini, and red bell pepper, these patties are seasoned with aromatic spices like cumin and coriander for a bold, earthy flavor. Bound with panko breadcrumbs and a hint of tangy lemon juice, each patty is pan-seared to golden perfection without relying on excess sodium. Whether served atop a crisp green salad, tucked into a whole-grain bun, or enjoyed on their own, these versatile patties are a heart-healthy option the whole family will love. Ready in under an hour, they’re ideal for a quick weeknight dinner or meal prep staple.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 6

Ingredients

• 1 cup Quinoa
• 2 cups Water
• 1 tablespoon Olive Oil
• 1 large, grated Carrot
• 1 medium, grated Zucchini
• 1 small, finely diced Red Bell Pepper
• 1 small, finely diced Onion
• 2 cloves, minced Garlic
• 1 can (15 oz), drained and rinsed Chickpeas
• 1 teaspoon Ground Cumin
• 1 teaspoon Ground Coriander
• 0.5 teaspoon Black Pepper
• 0.25 cup, chopped Fresh Parsley
• 2 Eggs
• 1 cup Panko Breadcrumbs
• 1 tablespoon Lemon Juice

Directions

Step 1

Rinse the quinoa under cold water using a mesh sieve. In a medium saucepan, bring 2 cups of water to a boil, add the quinoa, and reduce the heat to low. Cover and simmer for 15 minutes or until all the water is absorbed. Remove from heat and let cool.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the grated carrot, zucchini, diced bell pepper, onion, and minced garlic. Sauté for about 5 minutes until the vegetables are tender. Remove from heat and let cool.

Step 3

In a large bowl, mash the chickpeas with a fork or potato masher until mostly smooth (it's okay if some larger pieces remain for texture).

Step 4

Add the cooked quinoa, sautéed vegetables, ground cumin, ground coriander, black pepper, fresh parsley, eggs, panko breadcrumbs, and lemon juice to the mashed chickpeas. Mix everything together until well combined.

Step 5

Shape the mixture into patties, about 1/2 cup each. You should get around 6 patties.

Step 6

Heat a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until they are golden brown and cooked through.

Step 7

Serve warm. These veggie patties pair well with a green salad or in a whole-grain bun as a burger.

Nutrition Facts

Serving size	(1727.5g)

Amount per serving	% Daily Value*
Calories	1925.3

Total Fat 50.2g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 1.5g
Cholesterol 372mg	0%
Sodium 3200.4mg	0%
Total Carbohydrate 287.5g	0%
Dietary Fiber 43.2g	0%
Total Sugars 46.7g
Protein 87.2g	0%

Vitamin D 82IU	0%
Calcium 476.0mg	0%
Iron 25.6mg	0%
Potassium 2634.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.2%

Protein: 17.9%

Carbs: 59.0%