Protein patties made from beans, oats, and walnuts

Short description

These patties are a practical high-protein recipe with beans, oats, walnuts, onion, and spices. They are suitable as a main dish, in a sandwich, in a wrap, or as a side to a salad. They are baked in the oven, which makes them lighter than fried versions.

Information

Servings: 4
Preparation time: about 40 minutes
Type: vegan
Main protein sources: beans, oats, walnuts
Approximate protein: about 18–24 g per serving, depending on size and side dish

Ingredients

• 2 cans red or white beans, drained and rinsed
• 100 g fine oats
• 70 g walnuts
• 1 onion, finely chopped
• 2 garlic cloves
• 1 tbsp tomato paste
• 1 tbsp soy sauce
• 1 tsp smoked paprika
• 1 tsp cumin
• 1/2 tsp dried oregano or savory
• 1/2 bunch parsley
• 1 tbsp olive oil
• salt and black pepper to taste

Optional

• 1 tbsp ground flaxseed + 3 tbsp water for better binding
• breadcrumbs or more oats if the mixture is too wet
• hot chili for a spicier taste

Method

1. Preheat the oven to 200°C and line a baking tray with parchment paper.
2. If using flaxseed, mix it with the water and leave it for 5–10 minutes.
3. Lightly toast the walnuts in a dry pan for 2–3 minutes, then chop or grind them coarsely.
4. In a large bowl, mash the beans with a fork or potato masher. They do not need to become completely smooth — a little texture is a plus.
5. Add the oats, walnuts, onion, garlic, tomato paste, soy sauce, spices, parsley, and flaxseed mixture.
6. Mix well. If the mixture is too soft, add a little more oats or breadcrumbs.
7. Shape the mixture into patties with your hands and arrange them on the tray.
8. Brush them lightly with olive oil.
9. Bake for about 25–30 minutes, turning them carefully halfway through baking.
10. Serve with salad, potatoes, rice, tahini sauce, or in a wholegrain pita.

Why is it a high-protein recipe?

Beans are the main source of protein and fiber, oats add complex carbohydrates and extra protein, and walnuts provide fats, minerals, and a denser texture.

Tips

• For a meatier texture, do not blend the mixture completely.
• For a crispier crust, bake the patties on fan mode for the last 3–5 minutes.
• You can use red beans, white beans, or a mix.
• The patties are suitable for freezing after baking.