Quinoa (pronounced keen-wah) is not a grain; it is actually a seed and related to the spinach family. When cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored. It actually cooks and tastes like a grain, making it an excellent replacement for grains that are difficult to digest.
Some of the nutrients in quinoa include:
- Complete protein. Quinoa contains all 9 essential amino acids that are required by the body as building blocks for muscles.
- Magnesium helps relax your muscles and blood vessels and effects blood pressure. Quinoa contains high levels of this vital nutrient.
- Fiber. Quinoa is a wonderful way to ensure that you consume valuable fiber that eases elimination and tones your colon.
- Manganese and copper. Quinoa is a good source of these minerals that act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances.
Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn.
Cook Time: 25 Min. • Serves: 2 • Calories: 535 • Total Fat: 14 grams • Protein: 23 grams
These vegetable-packed baked quinoa cakes are excellent served hot or at room temperature. Make smaller cakes and serve them as appetizers at your next party, if you like.
- 1 cup Quinoa
- 2 cups Water
- 2 cups Kale
- 1 ½ cups Sweet Peas
- 1 medium sized Egg
- ½ cup finely diced White Onion
- 1 teaspoon ground Cumin
- ½ teaspoon ground Coriander
- Salt and Pepper to Taste
- 1 tablespoon Extra Virgin Olive Oil
- 2 oz Fat Free Ranch Dressing
- Bring quinoa and water to a boil in a medium pot. Reduce heat to medium low, cover and simmer until liquid is absorbed, 20 to 30 minutes. Set aside off of the heat for 5 minutes, then fluff with a fork and set aside to let cool.
- In the meantime boil water in a medium sized chef’s pan and add the kale. Cook the kale for about 5 minutes or until the leaves are bright green. Strain well and set aside.
- In a large bowl, combine cooked quinoa with onion, kale, sweet peas, cumin, coriander, egg, salt and pepper. Form mixture into 4 (4- to 5-inch) patties.
- In a shallow chefs pan or griddle pan add the oil and sauté the quinoa patties on each side for about 5-6 minutes or until crispy, flip each patty only once.
- Serve two patties per person with a small garden side salad and dollop of fat free ranch.
Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!
|Ingredient||Linked To Nutritional Value||Cal||Fat||Carb|
|1 Cup quinoa||Quinoa, dry||312.8||5.15||54.55|
|2 Cup water||Water, tap, municipal||0||0||0|
|2 Cup kale||Cabbage, kale, fresh, chpd||33.5||0.5||6.7|
|1.5 Cup peas||Peas, green, fzn, 10oz pkg||77.4||0.4||13.7|
|1 Each egg||Egg White, raw, lrg||8.6||0.05||0.15|
|.5 Cup white onion||Onion, white, fresh, chpd||16||0.05||3.75|
|1 Teaspoon cumin||Spice, cumin, seeds, ground||3.6||0.2||0.35|
|1 Teaspoon coriander||Herb, coriander, leaf, ground||0.95||0.05||0.15|
|.8 Teaspoon kosher salt||Salt, Kosher, coarse||0||0||0|
|.8 Teaspoon black pepper||Spice, pepper, black, ground||2.35||0.05||0.6|
|1 Tablespoon olive oil||Oil, olive, extra virgin||63||7||0|
|1 Ounce-weight ranch||Salad Dressing, ranch, fat free||16.9||0.3||3.8|
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