>Quinoa is a versatile ingredient in vegetarian and heart-healthy lifestyles.
July 31, 2012
Quinoa Cakes, a Heart-Healthy Vegetarian Dish
>Quinoa is a versatile ingredient in vegetarian and heart-healthy lifestyles.
Depending on large you shape these cakes, you can serve this great savoury gluten-free/vegetarian dish at tea, as an appetizer, side, or main dish.
It also does duty as a veggie burger, just make larger thicker patties.
Versatile Healthy Quinoa Cakes
Quinoa is a versatile ingredient in vegetarian and heart healthy lifestyles. Depending on large you shape these cakes, you can serve this great savoury gluten free/vegetarian dish at tea, as a appie, or main dish. It also does duty as a veggie burger, just make larger thicker patties.
Ingredients
- 1-1/2 cups quinoa red or regular
- 1-1/2 cups vegetable broth
- 2 tbsp. olive oil
- 1/2 medium onion finely chopped
- 3 cloves garlic minced
- 1/2 tsp. salt
- 1/4 tsp. pepper
- 3 cups fresh spinach trimmed
- 3 large eggs
- 1/4 cup Parmesan cheese freshly grated
- 2 tbsp. all-purpose flour
- 1-1/2 tsp. baking powder
- 1/4 tsp. lemon rind grated
- 1 tbsp. toasted sesame seeds or pine nuts or sliced almonds
Instructions
- In fine sieve, rinse quinoa under cold water; drain. In saucepan, bring quinoa, broth and 1-1/2 cups (375 mL) water to boil. Reduce heat; simmer, covered, for 15 minutes. Drain in fine sieve; let cool completely in sieve.
- Meanwhile, in skillet, heat 1 tbsp (15 mL) of the oil over medium heat; fry onion, garlic, salt and pepper, stirring occasionally, until onion is softened, about 4 minutes. Add spinach; cook, stirring, until wilted and no liquid remains, about 3 minutes. Let cool; coarsely chop.
- In large bowl, whisk together eggs, Parmesan cheese, flour, baking powder and lemon rind; fold in quinoa and spinach mixture. Cover and refrigerate for at least an hour to let the mixture thicken.
- With wet hands (trust me on this one), form into cakes (16 -24 for appie size, 12 for main course, burger sized); transfer to waxed paper–lined tray. At this point you can refrigerate before you are ready to fry
- In nonstick skillet, heat the remaining oil over medium-high heat; fry half of the cakes, turning once with 2 spatulas, until golden, about 8 minutes. You can use more oil if you are not concerned with fat.
- Keep warm on baking sheet in 200°F (100°C) oven. Repeat with remaining oil and cakes. Serve drizzled with Lemon Yogurt Sauce and sprinkle with sesame seeds.
Notes
Luscious Low Fat Lemon Yoghurt Sauce
This is my favorite go to heart healthy summer sauce to add a little zip to my favorite dishes such as quinoa cakes, fritters, or salmon dishes.
Ingredients
- 1-1/2 cups non-fat greek yogurt*
- 1/3 cup green onions thinly sliced
- 1 tbsp lemon juice
- 1 pinch salt
- 1 pinch pepper
Instructions
- Stir together yogurt, onions, lemon juice, salt and pepper. Set aside in refrigerator.
Notes
*Greek Yoghurt is essentially yoghurt which has been strained to remove the whey. You can easily make your own.
Nutrition
Serving: 20gCalories: 252kcalCarbohydrates: 35gProtein: 27gFat: 0.1gSaturated Fat: 0.03gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.02gCholesterol: 42mgSodium: 207mgPotassium: 236mgFiber: 2gSugar: 23g
Tried this recipe?Let us know how it was!
Nutrition
Serving: 100gCalories: 121kcalCarbohydrates: 2gProtein: 3gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 21mgSodium: 481mgPotassium: 9mgFiber: 0.1gSugar: 0.1g
Tried this recipe?Let us know how it was!