Zucchini & Oatmeal Koftas

These vegetarian (and with one tweak, vegan) koftas are delicious as a snack, light lunch, or side to a larger meal. Healthwise, they contain the healthiest kind of fiber, as well as omega-3 fatty acids, and beneficial herbs and spices.

You will need

• ¼ cup oatmeal
• 1 large zucchini, grated
• 1 small carrot, grated
• ¼ cup cheese (your preference; vegan is also fine)
• 2 tbsp ground flaxseed
• 2 tbsp nutritional yeast
• ¼ bulb garlic, minced
• 2 tsp black pepper, coarse ground
• ½ tsp MSG or 1 tsp low-sodium salt
• Small handful fresh parsley, chopped
• Extra virgin olive oil, for frying

Method

(we suggest you read everything at least once before doing anything)

1) Soak the flaxseed in 2 oz hot water for at least 5 minutes

2) Combine all of the ingredients except the olive oil (and including the water that the flax has been soaking in) in a big bowl, mixing thoroughly

3) Shape into small balls, patties, or sausage shapes, and fry until the color is golden and the structural integrity is good. If doing patties, you’ll need to gently flip them to cook both sides; otherwise, rolling them to get all sides is fine.

4) Serve! Traditional is with some kind of yogurt dip, but we’re not the boss of you, so enjoy them how you like:

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• The Best Kind Of Fiber For Overall Health? ← it’s β-glucan, as found in oats
• What Omega-3 Fatty Acids Really Do For Us ← as in the flax
• The Many Health Benefits Of Garlic
• Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
• Monosodium Glutamate: Sinless Flavor-Enhancer Or Terrible Health Risk? ← it’s healthier than table salt

Take care!