Carrot Sweet Potato Croquettes

Carrot Sweet Potato Croquettes

Carrot Sweet Potato Croquettes

 

 

Carrot Sweet Potato Croquettes are so versatile they can be served to just about anyone – vegan, vegetarian, gluten-free –  as well as most other diets. Carrot Sweet Potato Croquettes are extremely nutritious and loaded with vitamins and fiber. I make smaller croquettes to serve as an appetizer. I love to have for dipping some red pepper jelly or orange marmalade. So good they are hard not to keep eating. The orange zest is what I think help to make this extra good. These Croquettes freeze beautify so make a big bunch and freeze some for future use.

For a vegan for the crust simply roll in coconut milk then panko. It will be delicious.

 

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Carrot Sweet Potato Croquettes

Carrot Sweet Potato Croquettes are absolutely delicious. This versatile Croquette recipe makes an appetizer, a side dish, as gnocchi or dumplings for your favorite stew. These treats are high in fiber, Vitamin A and C, fiber and so much more.
Course Appetizer, Side Dish
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 18 croquettes
Calories 381 kcal
Author Laurie

Ingredients

Croquettes

  • 4 carrots steamed about 1 cup then grated
  • 1 sweet potato steamed about 1 cup then grated
  • 1 Tbsp olive oil
  • 1/2 onion minced
  • 3 Tbsp oatmeal
  • 2 Tbsp parsley minced
  • 1 Tbsp chia seeds or 1 egg
  • 1 cup orange juice
  • 1 Tbsp orange zest
  • salt and pepper to taste
  • 1/2 tsp cinnamon, nutmeg, cumin and garlic powder * optional add some or all for flavoring, or 1 t pumpkin pie spice

Coating

  • 1 cup oatmeal or flour
  • 2 eggs beaten, or coconut milk
  • 1 cup panko or bread crumbs
  • 1/4 cup Parmesan cheese optional
  • 2 cup Oil

Instructions

  1. Steam carrots and sweet potato until soft. Saute the onion in the oil until soft then add your carrots and mix well. Add the oatmeal. Mix again add the orange juice and zest. Add chia seeds or egg.  Cook the entire mixture until it thickens and the moisture is greatly reduced. Chia seeds add extra nutrients plus thicken the mixture similar to the egg. TIP: you can cook them in your broth for more flavor and nutrients to the broth.  If you find the croquet falls apart, it is because you did not cook to remove enough moisture.

  2. Measure out approx. 2 tbsp or small cookie scoop of carrot mixture, roll it into a ball or flatten into a ¾" thick patty or form into a carrot shape. Arrange croquettes on parchment paper. Chill about 2 hours or more or freeze, so that croquettes are firm before breading.
  3. Gather 3 bowls or shallow dishes. Fill the first with the flour or bran, the second bowl with a well-beaten eggs, and the third bowl with panko and Parmesan (or bread crumbs). Carefully roll in each bowl starting with flour, eggs, and panko. Firmly press the panko into each patties.
  4. Frying: Heat ½ inch of oil over medium heat. Fry Croquettes in small batches, turning after about 1-1½ minutes. Each Croquette should be golden-brown within 2½-3 minutes.
  5. Baking: Preheat oven to 450F. Line baking sheet with parchment paper. Spray the croquettes with a little spray oil, this will help them be crispy without the oil from frying. Baked breaded bake Croquette for approximately 20 minutes, turn about every 5 minutes to make them crispy on all sides.  
  6. Serve immediately while they are still crunchy.
  7. *When the Croquette is a golf ball size and shape they will take a little longer to cook throughout, The Croquettes that have been pushed down with your hand or spatula to the 3/4 inch will cook more quickly. I recommend you make a test Croquettes to see how long it will take yours to turn out perfectly. Always drain on some paper towels to reduce any excess oil.
  8. Variations: Feel free to play around with all types of vegetable combinations to use used. You'll want a total volume of 1¾ - 2 cups of finely chopped veggies, potatoes, sweet potatoes, broccoli or whatever you like. Add an optional 1/4 cup of your favorite nut, minced.
  9. *Gnocchi in Carrot soup. Follow the Croquette recipe and add 2 Tbsp more of the oat bran. Roll the dough into a rope about 1/2 inch thick and cut at 1 inch long, roll over a fork or your finger and you have a perfect gnocchi or dumpling to add to soup. Place the Croquette or Gnocchi and gently over simmering soup briefly cook your gnocchi. If they are placed in boiling liquid they will fall apart and will fall apart if cooked for to long. They are wonderful in soup or cooked the gnocchi and top it with some butter and Parmesian cheese.

Recipe Notes

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Nutrition Facts
Carrot Sweet Potato Croquettes
Amount Per Serving
Calories 381 Calories from Fat 261
% Daily Value*
Total Fat 29g 45%
Saturated Fat 4g 20%
Polyunsaturated Fat 13g
Monounsaturated Fat 10g
Cholesterol 14mg 5%
Sodium 87mg 4%
Potassium 117mg 3%
Total Carbohydrates 27g 9%
Dietary Fiber 2g 8%
Sugars 3g
Protein 5g 10%
Vitamin A 48%
Vitamin C 11%
Calcium 7%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.

 

Black Bean Tacos

Black Bean Tacos

Black Bean Tacos

Blaco bean tacos are delicious, fast  and easy. You may add other ingredients to your taco that you may like.

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Black Bean Taco

Fast and wonderful tacos.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 6 servings
Calories 247 kcal
Author Laurie

Ingredients

  • 3 cups black beans cooked or canned
  • 2-3 Tbsp Oil
  • 1 medium onion chopped
  • 3 garlic cloves minced
  • 1 cup cooked corn 1 small can
  • i red bell pepper minced
  • 1/2 teaspoon cumin
  • salt and pepper to taste

Garnish

  • sour cream to taste
  • salsa to taste
  • Cotiaj cheese *optional or your favorite cheese
  • cilantro * optional
  • 2 limes * optional cut into quarters
  • radishes * optional

Instructions

  1. In a large skillet cook saute fre bell peppers, onion and garlic in oil stirring until the onion is soft, about 5 minutes. Add cumin and cook the mixture over low heat for 2 minutes.

  2. Drain beans, reserve liquid. Add beans and corn to onions, and with a wooden spoon mash and stir the mixture until it is well combined. Add salt and pepper to taste, keep beans warm.

  3. Spoon beans on cooked tortillas and eat as is, or Make them crispy- fry in remaining oil until the tortilla is crispy. Top with your favorite toppings of sour cream, (crema) salsa, cilantro, lime juice, chopped onion, and radishes.

Recipe Notes

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Nutrition Facts
Black Bean Taco
Amount Per Serving
Calories 247 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 6g 30%
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 17mg 6%
Sodium 648mg 27%
Potassium 454mg 13%
Total Carbohydrates 25g 8%
Dietary Fiber 9g 36%
Sugars 1g
Protein 9g 18%
Vitamin A 1%
Vitamin C 9%
Calcium 10%
Iron 13%
* Percent Daily Values are based on a 2000 calorie diet.