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.
INGREDIENTS:
- 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
INSTRUCTIONS:
- 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.
ENJOY!
Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!
Low Fat| Ingredient | Linked To Nutritional Value | Cal | Fat | Carb |
|---|---|---|---|---|
| PER SERVING: | 535 | 13.6 | 83.6 | |
| 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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