Mediterranean Quinoa Patties - Cook For Your Life- anti-cancer recipes

Mediterranean Quinoa Patties

1 Star2 Stars3 Stars4 Stars5 Stars (13 votes, average: 4.38 out of 5)
Loading...

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 10 ingredients

For those who want to eat less meat but still need to pack a lot of protein into their diet, quinoa is a great choice. Unlike other beans and grains, which have to be...


Ingredients

  • ¼ cup sun-dried tomatoes
  • 2 cups cooked quinoa (see Chef Tips)
  • 3 large eggs, lightly beaten
  • 2 tablespoons whole-wheat breadcrumbs
  • ¼ cup onion, chopped
  • 2 tablespoons mint, chopped
  • Half of 1 lemon, zested
  • ⅓ cup feta cheese, crumbled
  • 1 teaspoon of salt, or to taste
  • Black pepper, to taste

Nutrition Facts

Calories

152 cals

Fat

6 g

Saturated Fat

2 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

2 g

Carbohydrates

18 g

Sugar

2 g

Fiber

3 g

Protein

8 g

Sodium

263 mg

Directions

  1. Soak the sun-dried tomatoes in hot water for 15 minutes. Drain and then chop.
  2. Combine all ingredients in a bowl. Mix well. Use your hands to shape the mixture into patties, about 3-4 inches in size. The mixture will be very wet. If you are having trouble forming the patties, mix in more breadcrumbs, 1 tablespoon at a time.
  3. Heat 2 tablespoons of olive oil in a skillet over medium heat. Drop the patties into the pan — do this in batches so as not to crowd the pan. Cook for 5-7 minutes, until browned on one side. Then carefully flip and cook for another 5-7 minutes, or until golden and cooked through. Serve immediately with a green salad and Sesame Remoulade dressing or in a pita pocket.

Chef Tips

This recipe is a great way to use up leftover quinoa. To make it from scratch, combine 1½ cups rinsed quinoa with 3 cups water in a pot with a lid. Bring to a boil uncovered. Reduce heat to medium low and cover. Simmer for 15-20 minutes, or until the liquid is absorbed. Turn off the heat. Leave the quinoa to steam covered for 10 minutes. Remove the lid and let it cool before making the patties.

These patties will keep up to 3 days in the fridge, so they can be made ahead of time. After cooking, cool them on a wire rack, then refrigerate or freeze them. If frozen, defrost them for 3-4 hours in the refrigerator, or run cold water over them until they are soft. When ready to eat them, reheat in a lightly oiled skillet.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.


Leave a Review