
White bean, cauli and courgette patties with spicy tomato and basil sauce
Our high-fibre, vegan patties are served in a delicious tomato and basil sauce, delivering 4½ of your 5-a-day.
Serves: 6
Time to make: 50 mins
Total cost: $18.60 / $3.10 per serve
(at time of publication)
Ingredients
Units: Metric | Imperial (US)
- Patties
- 1 small (600g) cauliflower, cut into florets
- 2 x 400g cans no-added-salt white beans, rinsed and drained
- ½ cup roughly chopped fresh flat-leaf parsley
- ¼ cup pumpkin seeds
- 1 tablespoon drained capers
- ¼ teaspoon fine sea salt
- 2 courgetteszucchini, summer squashX, grated, and excess moisture squeezed out
- spray oil
- Spicy tomato and basil sauce
- 1 tablespoon olive oil
- 1 onion, finely diced
- 2 cloves garlic, finely chopped
- 1 long red chilli, finely chopped (remove seeds for less heat)
- 2 ½ cups tomato passata
- ½ cup roughly torn fresh basil, plus extra to serve
- ¼ teaspoon fine sea salt
- ¼ teaspoon raw sugar
Instructions
- Preheat oven to 180°C. Line two baking trays with baking paper.
- In a food processor, pulse all patty ingredients, except courgette and oil, until roughly ground. Stir in courgette. Shape tablespoonfuls of mixture into balls, then transfer to a large plate and flatten slightly. Aim to make 5-6 patties per person.
- Spray a large frying pan with oil and set over a medium heat. Pan fry patties in batches, 2-3 minutes each side, or until golden, then transfer to baking trays. Bake for 15-20 minutes, rotating trays halfway.
- In a medium saucepan, heat oil over medium. Add onion and cook for 3-4 minutes, stirring, until tender. Add garlic and chilli and cook for 1-2 minutes. Add passata and 1/3 cup water. Increase heat to bring to the boil. Reduce heat and simmer for 5 minutes. Add basil, salt and sugar and cook for 1 minute.
- To serve, dollop a couple of generous spoonfuls of spicy tomato and basil sauce on 6 plates. Divide patties among plates and garnish with extra basil.
Variations
Make it gluten free: Check passata is gluten free.
HFG tip
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
-
Calories 254cal
-
Kilojoules 1060kJ
-
Protein 13g
-
Total fat 12g
-
–Saturated fat 2g
-
Carbohydrates 20g
-
–Sugars 11g
-
Dietary fibre 11g
-
Sodium 530mg
-
Calcium 90mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Author: Emma Galloway - Chef
Photographer: Melanie Jenkins
First published: Dec 2017
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.