Quinoa and broccoli patties
Discover a delicious and nutritious Quinoa and Broccoli Patties recipe! Made with wholesome ingredients like quinoa, broccoli, onion, parmesan cheese, and olive oil, these patties are seasoned to perfection with black pepper and salt. Perfect as a healthy main or side dish, these patties are protein-packed and easy to prepare. Enjoy a tasty and satisfying meal that's sure to become a favorite!
- 16 Aug 2024
- Cook time 30 min
- Prep time 15 min
- 6 Servings
- 10 Ingredients
Quinoa and broccoli patties are a nutritious and delicious option for a meal or snack. Packed with the protein from quinoa and the vitamins from broccoli, these patties are perfect for a healthy diet. Follow this easy recipe to whip up a batch in no time.
Ingredients:
Instructions:
- Rinse the quinoa thoroughly under cold water.
- In a medium saucepan, bring 1 cup of water to a boil. Add a pinch of salt and the rinsed quinoa.
- Once boiling, reduce the heat to low, cover, and let simmer for about 15 minutes, or until the quinoa is tender and the water is absorbed.
- Remove from heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork and let it cool.
- Bring a small pot of water to a boil. Add the finely chopped broccoli florets and cook for about 2-3 minutes until tender but still bright green.
- Drain and rinse under cold water to stop the cooking process. Set aside.
- In a small skillet, heat 1 tablespoon of olive oil over medium heat.
- Add the finely chopped onion and sauté until it becomes soft and translucent, about 5 minutes. Set aside to cool.
- In a large mixing bowl, combine the cooked quinoa, sautéed onion, chopped broccoli, bread crumbs, black pepper, and salt.
- Stir in the beaten egg and grated Parmesan cheese until the mixture is well combined.
- Using your hands, shape the quinoa mixture into small patties. You should be able to get about 8-10 patties, depending on the size.
- In a large skillet, heat a thin layer of olive oil over medium heat.
- Once the oil is hot, place the patties in the skillet. Cook for about 4-5 minutes on each side, or until they are golden brown and crispy.
- You may need to cook the patties in batches to avoid overcrowding the pan.
- Remove the patties from the skillet and place them on a paper towel-lined plate to drain any excess oil.
- Serve warm, with a side of your choice, such as a salad or a dipping sauce.
Tips:
- Rinse the quinoa under cold water before cooking to remove any bitterness.
- You can steam the broccoli to retain more nutrients.
- Customize the flavor by adding herbs or spices such as cumin or paprika.
- Use a non-stick pan to reduce the need for additional oil.
- Serve the patties with a dip like tzatziki or hummus for an extra burst of flavor.
Quinoa and broccoli patties are an excellent way to enjoy a nutritious and tasty meal. With simple ingredients and straightforward preparation, these patties can quickly become a favorite in your household. Enjoy them hot and fresh, accompanied by your favorite sauce or salad.
| Nutrition Facts | |
|---|---|
| Serving Size | 100 grams |
| Energy | |
| Calories 77kcal | 3% |
| Protein | |
| Protein 3.91g | 3% |
| Carbohydrates | |
| Carbohydrates 9g | 3% |
| Fiber 1.16g | 3% |
| Sugar 1.24g | 1% |
| Fat | |
| Fat 4.83g | 6% |
| Saturated 1.33g | 4% |
| Cholesterol 36mg | - |
| Vitamins | |
| Vitamin A 24ug | 3% |
| Choline 36mg | 6% |
| Vitamin B1 0.08mg | 7% |
| Vitamin B2 0.10mg | 8% |
| Vitamin B3 0.44mg | 3% |
| Vitamin B6 0.07mg | 4% |
| Vitamin B9 27ug | 6% |
| Vitamin B12 0.16ug | 7% |
| Vitamin C 9mg | 10% |
| Vitamin E 0.23mg | 2% |
| Vitamin K 10ug | 9% |
| Minerals | |
| Calcium, Ca 66mg | 5% |
| Copper, Cu 0.06mg | 0% |
| Iron, Fe 0.73mg | 7% |
| Magnesium, Mg 18mg | 4% |
| Phosphorus, P 80mg | 7% |
| Potassium, K 110mg | 3% |
| Selenium, Se 6ug | 11% |
| Sodium, Na 510mg | 34% |
| Zinc, Zn 0.58mg | 5% |
| Water | |
| Water 80g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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