Soy-Free Hearty Veggie Patties

Skip the soy and dive into the wholesome goodness of these Soy-Free Hearty Veggie Patties, a perfect plant-based alternative for any meal. Packed with nutrient-rich ingredients like quinoa, chickpeas, spinach, and zucchini, these patties are bursting with flavor and texture. A medley of spices—ground cumin, paprika, and fresh parsley—adds warmth and depth, while chickpea flour and rolled oats help bind everything into a sturdy yet tender patty. With no tofu or soy products in sight, this recipe caters to soy-free diets while remaining irresistibly satisfying. Serve these golden-brown patties in sandwiches, wraps, or simply with a dollop of your favorite sauce for a versatile, meal-prep-friendly dish that will delight vegans and non-vegans alike. Ready in just 45 minutes and yielding four hearty servings, this recipe is a must-try for easy, nutritious weeknight cooking!

Nutriscore Rating: 77/100

Prep Time:30 mins

Cook Time:15 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Quinoa
• 2 cups Water
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 medium Carrot, grated
• 1 medium Zucchini, grated
• 1 cup Spinach, chopped
• 1 cup Chickpeas, cooked and mashed
• 1 cup Rolled oats
• 0.5 cup Chickpea flour
• 1 teaspoon Ground cumin
• 1 teaspoon Paprika
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 cup Parsley, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse quinoa under cold water using a fine-mesh sieve.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and let it simmer for 15 minutes or until all the water is absorbed.

Step 3

In a large skillet, heat olive oil over medium heat. Add chopped onion and garlic, sauté until the onion becomes translucent.

Step 4

Add grated carrot and zucchini to the skillet, cook for another 5 minutes, stirring frequently. Add the spinach and cook until wilted.

Step 5

In a large mixing bowl, combine the cooked quinoa, sautéed vegetables, mashed chickpeas, rolled oats, and chickpea flour.

Step 6

Add cumin, paprika, salt, black pepper, and chopped parsley to the mixture.

Step 7

Mix in lemon juice and stir until all ingredients are well combined. The mixture should be firm enough to hold together when shaped.

Step 8

Form the mixture into patties, about 3 inches in diameter and 1 inch thick.

Step 9

Preheat a non-stick pan over medium heat. Add a bit of oil if necessary to prevent sticking.

Step 10

Cook the patties for about 5-7 minutes on each side or until golden brown and heated through.

Step 11

Serve immediately on buns, in wraps, or enjoy on their own with your favorite sauce.

Nutrition Facts

Serving size	(1611.3g)

Amount per serving	% Daily Value*
Calories	1947.4

Total Fat 58.3g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 3783.8mg	0%
Total Carbohydrate 282.5g	0%
Dietary Fiber 44.4g	0%
Total Sugars 32.1g
Protein 81.9g	0%

Vitamin D 0IU	0%
Calcium 565.0mg	0%
Iron 27.6mg	0%
Potassium 3658.8mg	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: 26.5%

Protein: 16.5%

Carbs: 57.0%