croquettes-legumes-5Croquettes that the whole family will love, that’s a winning recipe! Everyone knows you’re supposed to be eating more veggies but sometimes the way you prepare them can get a bit repetitive.  Croquettes are an original and different way to get veggies on your plate.

To save you some time, you can prepare these croquettes over the weekend in bulk quantity. You can keep them in the freezer for up to one month. To reheat, defrost your croquettes and bake them in the oven at 375 F for 10 minutes or until they’re heated through. A complete success from kids to adults!

 Makes : 4 Portions (12-14 croquettes)

Prep : 15 minutes
Cook : 20 minutes
total : 35 minutes


  • 1 Sweet Potato
  • 1 Zucchini
  • 1 Carrot
  • 2 Green Onions, chopped
  • 2 Garlic Cloves, minced
  • 2 Eggs, beaten
  • ¼ cup Sharp Cheddar Cheese
  • 1 tbsp. Grated Parmesan Cheese
  • ¼ cup Breadcrumbs
  • ¼ cup Fresh Cilantro, chopped
  • ¼ tsp. of Hot Sauce (tabasco or sriracha, optional)
  • Salt and Pepper, to taste

croquette legume sat-1 Directions

  1. Preheat the oven to 400 F and cover a baking tray with parchment paper. Spread a little bit of olive oil over the paper.
  2. Using a food processor or blender, blitz your sweet potato, zucchini and carrot. You’ll have about 4 cups of grated veggies.
  3. Squeeze out the excess water from the grated veggies through a cheese cloth.
  4. To a bowl, add the grated veggies to the green onions, garlic, eggs, cheese, breadcrumbs, cilantro and hot sauce. Mix well.
  5. Using your hands, form tight croquette patties from the mixture. Arrange them on your cooking tray and bake for 20 minutes. Flip them and bake for another 10 minutes.

Written by Marie-Ève Caplette, Registered Dietitian and Half Your Plate Campus ambassador


Related posts

How Should I Handle my Fruits and Veggies During Covid-19 Pandemic?
When I toss romaine hearts into my shopping cart, chances are I'm heading home to make my family’s favourite salad. Every cook should know the joy of crafting a true Caesar salad while avoiding the also-ran dressings at the supermarket that never quite measure up to the real thing. Over time we’ve experimented with lots of additional flavours in this salad but, more often than not, I toss in lots of fresh basil leaves and brightly flavoured cherry tomatoes. What a great way to fill Half Your Plate! SERVES 4 TO 6 For the croutons 1 baguette, cut into large bite-sized cubes 1/4 cup (60 mL) of water 1/4 cup (60 mL) of your best olive oil For the dressing 6 thick slices of bacon, finely cut 1/4 cup (60 mL) of extra virgin olive oil 1/4 cup (60 mL) of Dijon mustard 4 cloves of garlic a full 2-ounce (50 g) can of anchovies the zest and juice of 2 lemons 1 tablespoon (15 mL) of honey a dash or two of your favourite hot sauce For the salad 3 hearts of romaine lettuce, rinsed and sliced into bite sized pieces 1 large bunch of basil leaves 2-ounces or so of Parmigiano-Reggiano, shaved into thin pieces with a vegetable peeler 1 pound of cherry tomatoes, sliced in half Preheat your oven to 375ºF. Turn on your convection fan if you have one. Begin with the croutons. Sprinkle the bread cubes with water and toss until evenly absorbed. Continue tossing with the oil until it too is absorbed. Spread the works out on a baking tray and bake until the croutons are crispy, crunchy and thoroughly golden brown, 20 to 30 minutes. Remove and cool while you prepare the rest of the salad. Make the dressing. Toss the bacon and a big splash of water into a pan over medium-high heat. Cook, stirring frequently until the bacon is fully browned and evenly crispy, 10 minutes or so. Strain off the bacon bits and reserve for garnishing. Reserve all, some or none of the tasty fat. Measure the oil, Dijon, garlic, anchovies, lemon zest and juice, honey and hot sauce into your blender or food processor. Add the reserved bacon fat. Purée until smooth. Make the salad. In a large salad bowl toss together the romaine leaves, basil leaves, croutons and tomatoes. Pour in the dressing and toss the works until the salad is evenly dressed. Top with the bacon and Parmigiano-Reggiano. Serve and share! Freestyle Flavour You can easily elevate this salad into an entire meal by adding lots of your favourite protein. Try grilling off a few chicken breasts and thinly slicing them into the works. A filet or two of salmon, grilled steak, pork tenderloin, even chunks of tofu can be added for a full protein kick.
Basil Caesar Salad
Pear Salad by Chef Michael Smith
Roast Pear & Arugula Salad with Apple Cider Vinaigrette & Spiced Walnuts
Get the latest recipes, fresh ideas, and smart shopping tips delivered right to your inbox!
This field is for validation purposes and should be left unchanged.