Vegetable Croquettes
Crispy on the outside, soft in the inside and packed with veggies. Delicious baked or fried.
Prep Time15 minutes mins
Cook Time30 minutes mins
Total Time45 minutes mins
Course: Lunch / Main meal, Snack
Cuisine: Spanish Influenced
Servings: 16 Croquettes
Calories: 54kcal
- 350g (2-3 medium) Potatoes peeled and cut into rough chunks of approx. 3-5cm cubed (or 1½ cups/340g of cooked mashed potato)
- 1 tablespoon Olive Oil
- 1 small Onion, finely chopped
- 1 Garlic Clove, minced
- 1 Red Bell Pepper (Capsicum), finely chopped
- 80g (¾ cup) Carrots, grated
- 160g (1cup) Zucchini (courgette), grated
- 45g (⅓ cup) Cheddar Cheese, grated
- 1 tablespoon Parsley, finely chopped
- 40g (¾ cup) Panko Breadcrumbs
Add the potatoes to a large pan and cover with water. Bring to the boil, cover and simmer until soft (approx. 15 mins).
Meanwhile, add the olive oil to a skillet (frying pan), over medium heat. Add the onion and garlic and cook for around 5 mins, stirring occasionally, until the onion is soft and starting to colour. Add the bell pepper (capsicum) and stir for a further minute. Add the grated zucchini and carrot and stir again for 2-3 minutes or until soft.
Once the potatoes are cooked, strain in a colander, place into a large mixing bowl and mash.
To the mashed potato add the sautéed vegetables , cheese and parsley. Mix until well combined.
Take a heaped tablespoon of the mixture and form into croquettes. I made 16. Place on a baking tray and chill for at least 15 mins. *SEE NOTE 1
Pre-heat oven to 180°C/350°F. Spread breadcrumbs on a baking tray, spray with oil and bake for around 3-5 minutes, until golden. (skip if frying) *OPTIONAL (See note 2)
Increase oven to 200°C/400°F (skip this step if frying) and line a baking sheet with parchment paper.
Roll the croquettes in the toasted breadcrumbs and place in the prepared baking sheet. Repeat until all croquettes are coated.
- Chilling allows the mixture to firm, making it easier to coat and cook better.
- Pre-baking the breadcrumbs is optional (for visual purposes only). Baking can result in pale croquettes and adding this step helps to achieve more golden looking croquettes.
- (Frying)Depending on your pan size you will need to fry in 2, 3 or 4 batches. Try not to overcrowd the pan
Nutritional Information is a ROUGH guide only, calculated using an online nutrition calculator.
Calories: 54kcal | Carbohydrates: 7g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 3mg | Sodium: 43mg | Potassium: 165mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1138IU | Vitamin C: 17mg | Calcium: 33mg | Iron: 0.4mg