Crispy Spanish Vegetable Croquettes | Croquetas de Pisto Recipe

milk

🥗Healthier: almond milk

💰Cheaper: water

Almond milk reduces calories while maintaining moisture.

eggs

🥗Healthier: flaxseed meal

💰Cheaper: aquafaba

Flaxseed meal provides binding without cholesterol.

breadcrumbs

🥗Healthier: panko

💰Cheaper: crushed crackers

Panko adds crunch while crushed crackers are more economical.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Vegetable oil is less expensive and neutral in flavor.

Finely dice 1 onion.

Roughly chop 3 cloves of garlic.

Finely chop 1 red bell pepper and 1 green bell pepper.

Finely chop half of a zucchini.

Finely grate 2 tomatoes to yield a little over half a cup of tomato sauce (125 grams).

Cut 1 medium-sized potato into four evenly sized quarters.

Add the potato pieces into a saucepan and fill with cold water to barely cover them, seasoning with sea salt.

Heat a large fry pan over medium heat and add in 2 tablespoons (30 milliliters) of extra virgin olive oil.

After heating the olive oil for two minutes, add in the diced onion, chopped garlic, bell peppers, and zucchini, mixing to coat the vegetables in oil.

Sauté the vegetables for about 10 minutes until the zucchini is translucent and the other vegetables are lightly sautéed, avoiding browning.

Add in the half cup of tomato sauce and season with sea salt, freshly cracked black pepper, and a pinch of white sugar, mixing well.

Simmer the mixture on medium heat for 5 to 7 minutes until the tomato sauce thickens.

Remove the saucepan with potatoes from heat after about 25 to 30 minutes, checking doneness with a toothpick.

Drain the potatoes into a colander, shaking off excess water and transferring them to a large bowl.

Mash the potatoes until smooth with no lumps.

Add the reserved vegetable mixture to the bowl and mix until well combined, pushing down to achieve a paste-like texture.

Let the mixture sit at room temperature for about 10 minutes to cool slightly.

In a separate bowl, add half a cup (70 grams) of all-purpose flour.

Crack 2 eggs into another bowl, season lightly with sea salt, and whisk together.

In a third bowl, add 1 cup of breadcrumbs and lightly season with sea salt, mixing together.

Shape the vegetable mixture into croquettes the size of an extra-large egg, then dip each in flour, followed by the egg wash, and finally coat with breadcrumbs.

Transfer each finished croquette to a dish and continue until all are done.

Heat a small fry pan over medium heat and add in 1 cup (120 milliliters) of sunflower oil, ensuring it does not smoke.

After heating the oil for 7 to 8 minutes, gently add the croquettes into the pan in a single layer, cooking in batches.

After 1.5 to 2 minutes, flip the croquettes to fry the other side.

Cook for a total of 3 to 4 minutes until golden brown all around, then remove and transfer to a dish lined with paper towels.

Continue frying the remaining croquettes using the same technique until all are cooked.

Transfer some croquettes to a serving dish and sprinkle with finely chopped parsley.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens