Polpette di Quinoa

Polpette di Quinoa are flavorful Italian quinoa burgers that are both nutritious and satisfying. Packed with protein and vegetables, these dairy-free patties are perfect for a light yet hearty meal.

Ingredients

• Quinoa - 100 grams
• Water - 250 milliliters
• Chickpeas (cooked) - 100 grams
• Carrot (grated) - 1 medium
• Red bell pepper (finely chopped) - 1/2
• Garlic (minced) - 1 clove
• Fresh parsley (chopped) - 2 tablespoons
• Ground cumin - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Flaxseed meal - 1 tablespoon
• Olive oil - 2 tablespoons (for cooking)
• Oats (rolled) - 50 grams (for binding)

Steps

1. Rinse the quinoa under cold water and then combine it with 250 milliliters of water in a saucepan. Bring to a boil, then reduce to a simmer and cover for 15 minutes or until the quinoa is fluffy and the water is absorbed.
2. In a large mixing bowl, mash the cooked chickpeas with a fork until mostly smooth but still a bit chunky.
3. Add the cooked quinoa, grated carrot, chopped red bell pepper, minced garlic, chopped parsley, ground cumin, salt, and black pepper to the bowl. Mix well to combine all ingredients.
4. In a small bowl, mix the flaxseed meal with 3 tablespoons of water and let it sit for 5 minutes to thicken. Then add this mixture to the quinoa mixture.
5. Incorporate the rolled oats into the mixture for binding. If the mixture feels too wet, add more oats as needed.
6. Form the mixture into patties, about 2-3 cm thick.
7. Heat olive oil in a non-stick skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until golden brown and crispy.
8. Serve warm on a bed of greens or in a whole-grain bun with your favorite toppings.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.25 L

Health Benefits

• High in plant-based protein from quinoa and chickpeas.
• Rich in dietary fiber, promoting digestive health.

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