We always hear people say it is important to eat colorful food (natural color) as the colorful benefits can strengthen your immune system, promote a healthy heart, create radiant skin, and even help you live longer. My kids are ok with vegetables but they tend to stick to the green ones. They always pick out all the red/ orange color food such as carrots, tomatoes, peppers etc. So it’s time for me to get creative again and try to hide all these colorful food or try to make them less obvious. Today, I am sharing a broccoli and quinoa patties recipe with hidden carrots and onions.
My older daughter is definitely a bit overweight but I do not want to refrain her from eating as I do not want to take away her self confidence so I have been trying to prepare lower carb food for her to cut some calories. Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. A cup of quinoa will provide twice the protein and about 5 grams more fiber than the same amount of white rice. Due to this higher quantity of protein and fiber, quinoa is not only the healthier choice, but will also fill you up faster, allowing for smaller portion sizes. It is so versatile too. They are great for salad, rice substitute and can even make great desserts!
These taste amazing hot or at room temperature, so they are great for your kiddo’s lunchbox
- olive oil
- 3-inch piece of broccoli stalk, chopped fine
- 1/2 carrots, chopped fine
- Small onion, chopped fine
- 1 shallot, chopped fine
- Sea salt & ground black pepper, to taste
- 3 eggs
- 240 grams cooked quinoa
- ¾ cup panko breadcrumbs
- 2 tablespoons grated Parmesan cheese
Method
- In a medium pan, drizzle some olive oil to coat the bottom of the pan and heat over medium low flame. Add the broccoli, carrots, onions and shallots. Season with salt and pepper. Saute until tender, about 5 minutes.
- Add the eggs to a deep bowl, and beat them lightly. Add the sautéed vegetables, quinoa, breadcrumbs, cheese, salt & pepper. Stir until well combined.
- Add another swirl of oil to the skillet over medium-low flame, scoop a spoonful of the quinoa mixture with your hand, squeezing it slightly to make it compact . Gently flatten the ball into a 2-inch patty. Place in the skillet. Repeat with the remaining mixture. Cook until golden and crisp for about 3 to 4 minutes, then flip, and cook until golden and crisp again, 3 to 4 minutes more.
- Transfer to a paper-towel lined dish to drain for a few minutes before serving.
Tips:
Before you scope the quinoa mixture on your hand, dip your hands in water so the quinoa doesn’t stick to your hands.
