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Cheap and Healthy Rice and Vegetable Patties

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These vegetable patties are cheap and healthy. Serve with a side salad.

rice and vegetable patties

These rice and vegetable patties are cheap to make but they are a healthy and delicious in a mild, comfort-food sort of way.

While the patties take a while to prepare, you can make them ahead of time or make a double batch and freeze for later.

To freeze, freeze the mixture flat in a zip-lock bag (saves space) and make up the patties after defrosting the mix. You may need to drain the mixture after defrosting if there is too much water and add some extra breadcrumbs to combine.

You lose a little texture in the cooking process, but not enough (in my mind) to counter the time saved by making double!

These vegetable rissoles have a mild flavour, so you like a bit of extra flavour from your pattie, you can add flavour ‘enhancers’ like chopped sundried tomato or olives or capers. 

I like to combine them with a homemade mango chutney for flavour.

I serve these with a side salad or coleslaw (my kids won’t eat salad but will eat my homemade coleslaw, so we have a lot of that – it’s simply shaved cabbage with mayonnaise). You can also serve with a crusty bread or make a burger from your patties.

Yield: 4

Healthy Rice and Vegetable Patties

rice and vegetable patties

These brown rice and vegetable patties are very cheap but healthy and tasty. Pair with a mango chutney and a salad for a complete meal.

Prep Time 20 minutes
Cook Time 20 minutes
Additional Time 15 minutes
Total Time 55 minutes

Ingredients

  • 1 cup uncooked brown rice
  • 2 zucchini, grated and squeezed of excess moisture
  • 3/4 cup corn kernels
  • 1/2 cup grated cheese
  • 1 large carrot, grated
  • 1 tbsp chopped parsley
  • salt and pepper to taste
  • 1 egg
  • 4 tbsp flour
  • 3/4 cup dry breadcrumbs plus extra to help bind patties
  • 1/4 cup sesame seeds

Instructions

  1. Cook rice using your favourite method and drain.
  2. Combine all ingredient except for the breadcrumbs and sesame seeds.
  3. Give it a good squish with your hands to mix well. If the mixture is too moist and doesn’t come together easily, add some breadcrumbs to bind.
  4. Form the patties into equal portions.
  5. Combine the breadcrumbs and sesame seeds and coat the patties in the breadcrumb mix.
  6. Leave to set in the fridge for 15 minutes.
  7. Heat 1-2 Tbsp. oil over medium heat in a frying pan. Fry until golden brown on both sides.
  8. Drain and serve.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 331Total Fat: 12gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 60mgSodium: 344mgCarbohydrates: 44gFiber: 5gSugar: 5gProtein: 13g

Nutritional information is calculated automatically using the Nutritionix database. Nutrition information can vary for a recipe based on factors such as precision of measurements, brands, ingredient freshness, serving size or the source of nutrition data. We strive to keep the information as accurate as possible but make no warranties regarding its accuracy. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator.

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