Food is incredibly social and food is meant to be shared. The occasion of eating a meal with friends is more about nurturing the sole than nurturing the body. With spring in the air, BBQs and potlatches are in the foreseeable future – no better time to feed and nurture your favourite people! (like you need an excuse)
“Quinoa made headlines thanks to its complex essential amino acid profile making it a great source of protein. This gluten free, low GI grain is also prized for its high fibre content at 5g of fibre per serve.”
For anyone with a dietary restriction social gatherings surrounding food can draw up feelings of anxiety and self-pity. No one wants to be that awkward guest that can’t eat anything, or even worse the person that’s appointed the entire gathering a [insert intolerance/dietary-restriction] event.
This ones for the vegetarians (or gluten tolerant if gluten free bread crumbs are used). These Kale Quinoa Patties are hearty and tasty, and you can hold your head up high bringing these babies to your next social gathering. This Recipe Redux challenge was to do a healthy variation of a patty; I modified my favourite patty recipe to be baked, not fried. Enjoy!
No-Fuss Baked Kale and Quinoa Patties
- 1 1/4 cups quinoa dry
- 2 cups water
- 2 heaped cups kale finely copped
- 4 spring onion finely sliced
- 2 cloves garlic minced
- 1/3 cup sun-dried tomato chopped (in oil or dry)
- 1/2 cup parmesan cheese* grated
- 1/2 cup parsley or coriander chopped
- 1/2 tsp sea salt
- 5 large eggs
- 2 tbsp capers optional
- 1 cup spelt or gluten-free bread crumbs
- 1/2 tsp baking powder
- 1 tbsp olive oil extra virgin
- Preheat to oven to 200 degrees Celsius (400 degrees Fahrenheit).
- To cook the quinoa, rinse the measured quinoa in a sieve under running water for about 30 seconds to get rid of the bitter saponins. Place the quinoa in a saucepan with the measured water. Bring to a boil, then turn down the heat and let simmer until all the water has evaporated and the quinoa is nice and fluffy. Remove from heat and let sit with the lid covering it.
- Note: If you are using day-old quinoa you may have to add a small amount of moisture or water to the mixture as it may become too dry.
- Combine the kale, green onion, garlic, parmesan, sundried tomatoes, parsley, capers if using and salt in a large bowl. Whisk the eggs slightly in a separate bowl and add to mixture. Add the bread crumbs and baking powder. Mix well. If its too wet add more bread crumbs, to dry try some water.
- Prepare a baking tray by lining with baking paper and drizzling with olive oil. The mixture should be able to form tight patties in your hand. Use both hands and squeeze the mixture into tight little patties. Use about 4-5 tbsp. of mixture for each patty.
- Place onto a baking tray. Bake for 15 minutes then flip over and bake for a further 5 minutes. Serve with a simple kale salad topped with avocado.
**making your own breadcrumbs is best. If you are buying them check the label as many have partially hydrogenated soy or palm oil listed. Recipe modified from Joy The Baker - Kale and Quinoa Cakes Nutrition Analysis is per one of ten patties.
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition and share some of her favourite seasonal recipes and sustainable eating tips.