These cauliflower, broccoli and quinoa vegan patties are a delicious and nutritious alternative to traditional meat patties. The base is made with minced cauliflower, broccoli and a deseeded jalapeño green pepper. These 3 ingredients go into your food processor and are quickly pulsed into a mince. To the mince, I added and hand mixed some chopped green onion and pre-cooked quinoa.
Eggs and grated cheese are often added in the making of veggie patties. I substituted these ingredients with silken tofu, olive oil, nutritional yeast, ground golden flax, chickpea flour and psyllium husk powder. So, they are 100% plant-based. The outcome is a natural patty that tastes great and holds together perfectly.
In this recipe you don’t need to steam or roast the cauliflower, broccoli, green pepper or onion. The veggies are kept raw. Once combined with cooked quinoa, silken tofu, the binding ingredients and seasonings, the mixture marinates and thickens. You can then make patties and fry them until crispy on the outside and tender on the inside.
Broccoli and cauliflower are both members of the cruciferous family. These vegetables are highly nutritious. They are rich in vitamins, minerals, and antioxidants that can help support a healthy immune system and reduce the risk of chronic diseases such as cancer, diabetes, and heart disease.
These patties are versatile and can be enjoyed in a variety of ways. They can be served on a bun with all your favourite toppings or eaten on their own with a side of roasted vegetables or a salad or dipping sauce of choice such as guacamole or hot sauce. They are also perfect for meal prep and can be stored in the refrigerator or freezer for a quick and easy meal any time.
The step-by-step instructions are below.
Cauliflower, broccoli and quinoa patties
Makes 14 patties (1/4 cup size patties)
- 1 cup cooked quinoa ( I used the white, yellowish kind)
- 200 gr cauliflower head, coarsely chopped
- 200 gr broccoli head, coarsely chopped
- 1 green jalapeño pepper, deseeded and chopped
- 2 green onion stalks, finely chopped
- 250 gr silken tofu (tofu soyeux)
- 1 tablespoon (tbsp) extra virgin olive oil
- 2 tbsp nutritional yeast
- 2 tbsp ground golden flax (flax meal)
- 2 tbsp chickpea flour (or rice flour)
- 1 heaping tbsp psyllium husk powder
- Salt & ground pepper, to taste
- Spices / herbs, as preferred and to taste (see note below for options)
* Note: For extra zap or flavour, add seasoning or a combination that you prefer. For example: 1/2 tsp garlic powder, 1 tsp Italian herbs (e.g. oregano or thyme or rosemary), 1 tsp paprika, 1/2 tsp cumin. I like the paprika and cumin combination but you may prefer the garlic and Italian herb combination or you may prefer with just salt and pepper. As desired.
- Cook the quinoa in boiling salted water or vegetable stock. Measure 1 cup and set aside.
2. Add the chopped cauliflower, broccoli and jalapeño to your processor bowl. Pulse until you get a fine mince (not a paste). Then transfer into a bowl.
3. Add the chopped green onion and mix with spoon. Set aside.
4. In a separate small bowl, add the silken tofu and 1 tbsp olive oil. Mash with a fork until blended & smooth.
5. Transfer the tofu mixture into the broccoli and cauliflower mixture. Mix with a spoon to combine.
6. Add the nutritional yeast, ground golden flax, chickpea flour, psyllium husk powder and mix well. Add salt & pepper and other seasonings of choice.
7. Add the cooked quinoa and mix to combine.
8. Let the mixture stand for 20-30 minutes to thicken.
9. Then, mix again with spoon and with clean hands, gather it in handfuls and squeeze the mixture here and there and everywhere. It should feel moist, textured and bind easily.
10. Make small patties of approximately 1/4 cup in size, patting & pressing the mixture firmly between your hands.
11. Lightly brush the sides facing up with olive oil. At this point you can refrigerate the patties in a covered container or on a flat dish covered with foil or a tea towel until you are ready to fry them. I often fry them later on in the day or even the next day or the day after. You can also freeze them.
12. For frying, place a flat bottomed cast iron or stick-free pan on stove top. Heat up about 3-4 tbsp of oil or enough to coat the bottom. When the oil is heated through, lower the heat to medium. Cook/fry the patties for 5 to 6 minutes on each side or until crispy (they will be crispy on the outside and tender/textured on the inside). I fry them in batches of 4. If making many, stack the cooked patties on a dish and keep them warm in the oven set on a low heat while you fry the next batch.
13. Serve as is or with a guacamole dip or hot sauce or whatever you prefer. Store uncooked or cooked patties in a covered container in the refrigerator. Cooked patties can be reheated in microwave or enjoyed cold. Uncooked patties can also be kept frozen.
100% plant-based and they can hold their shape! Enjoy!