Meatless Rissoles

Indulge in the hearty, plant-based goodness of Meatless Rissoles, a savory combination of chickpeas, mashed potatoes, and finely grated vegetables like carrot and zucchini. Packed with aromatic herbs and spices such as garlic, parsley, paprika, and cumin, these golden-brown patties are crispy on the outside and tender on the inside. Perfect for a quick and easy dinner or a versatile snack, this recipe is both vegetarian-friendly and protein-packed, making it a satisfying alternative to traditional meat rissoles. Pair them with your favorite dipping sauce or serve alongside a fresh salad for a wholesome meal in just 35 minutes.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1.5 cups Cooked chickpeas (or canned, drained and rinsed)
• 1 cup Cooked mashed potatoes
• 1 medium Carrot
• 1 medium Zucchini
• 0.5 cup All-purpose flour
• 0.75 cup Breadcrumbs
• 2 cloves Garlic cloves, minced
• 1 small Onion, finely chopped
• 0.25 cup Parsley, chopped
• 1 teaspoon Paprika
• 1 teaspoon Ground cumin
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 4 tablespoons Olive oil (for frying)

Directions

Step 1

Peel and grate the carrot and zucchini. Place the grated vegetables in a clean kitchen towel or cheesecloth, then squeeze out as much liquid as possible. Set aside.

Step 2

In a large mixing bowl, mash the cooked chickpeas until they form a coarse paste. Add the mashed potatoes and mix well.

Step 3

Add the grated carrot, zucchini, garlic, onion, parsley, paprika, cumin, salt, and black pepper to the bowl. Stir until all ingredients are well combined.

Step 4

Gradually add the flour and breadcrumbs to the vegetable mixture, mixing until the mixture holds together easily. If it’s too dry, add a tablespoon of water. If it’s too wet, add a bit more breadcrumbs.

Step 5

Using your hands, shape the mixture into small patties or oval rissoles about 2 inches in diameter.

Step 6

Heat the olive oil in a large frying pan over medium heat. Working in batches, place the rissoles in the pan and cook for 3-4 minutes on each side, or until golden brown and crisp.

Step 7

Remove the cooked rissoles from the pan and place them on a plate lined with paper towels to drain any excess oil.

Step 8

Serve warm with your favorite dipping sauce or as part of a main meal alongside a salad or roasted vegetables.

Nutrition Facts

Serving size	1164.3 grams (1164.3g)

Amount per serving	% Daily Value*
Calories	1907

Total Fat 72.90g	93%
Saturated Fat 11.90g	60%
Polyunsaturated Fat 0.10g
Cholesterol 9mg	3%
Sodium 6435mg	280%
Total Carbohydrate 274.30g	100%
Dietary Fiber 41.10g	147%
Total Sugars 44.20g
Protein 56.80g	114%

Vitamin D 0IU	0%
Calcium 474mg	36%
Iron 24mg	132%
Potassium 3082mg	66%

*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: 33.1%

Protein: 11.5%

Carbs: 55.4%