Baked Quinoa Tikki

Baked Quinoa Tikki is a healthy Indian-inspired snack, packed with protein and fiber, offering a delightful crunch with every bite. These flavorful patties are easy to make and perfect for a light meal or appetizer.

Ingredients

• Quinoa - 100 grams
• Water - 250 ml
• Potato - 100 grams, boiled and mashed
• Carrot - 50 grams, grated
• Green peas - 50 grams, boiled
• Onion - 50 grams, finely chopped
• Ginger - 1 teaspoon, grated
• Cilantro - 2 tablespoons, chopped
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Salt - 1 teaspoon (or to taste)
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon (for brushing)

Steps

1. Preheat the oven to 200°C (400°F).
2. Rinse the quinoa under cold water and then combine it with 250 ml of water in a saucepan. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes or until the quinoa is fluffy and water is absorbed.
3. In a large bowl, combine the cooked quinoa, mashed potato, grated carrot, boiled peas, chopped onion, grated ginger, cilantro, cumin powder, coriander powder, turmeric powder, red chili powder, salt, and black pepper. Mix well until all ingredients are evenly incorporated.
4. Shape the mixture into small patties (about 6-8) and place them on a baking tray lined with parchment paper.
5. Lightly brush the tops of the patties with olive oil to help them crisp up while baking.
6. Bake in the preheated oven for 20-25 minutes, flipping halfway through, until golden brown and crisp on the outside.
7. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 220
• Protein: 7 g
• Carbs: 36 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.25 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Contains essential vitamins and minerals from vegetables, supporting overall health.

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