Two healthy food staples combine to make a delicious main dish.
Health food enthusiasts sing the praises of kale and quinoa. You’ll be joining the chorus when you make this nutrient-rich and easy recipe.
If you’ve never cooked with quinoa before, you’re in for a treat. It is a nutritious, protein-packed whole grain that is used much like rice. Many people use it as a substitute for rice because it is gluten-free and a good source of fiber.
Quinoa Kale Patties
Makes 10 patties
2½ cups cooked quinoa, cooled
4 cups kale, chopped small
1 teaspoon salt3 eggs, whisked
½ yellow (or white) onion, diced small
½ cup Parmesan cheese, grated
2 teaspoons garlic, minced
1 cup whole-wheat bread crumbs
1 tablespoon olive oil
Nonstick cooking spray
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Mix cooked quinoa, eggs, Parmesan and salt in a large mixing bowl.
Heat olive oil in a pan over medium heat. Sauté the onion and garlic until soft, about 3 minutes. Add the kale and cook until kale is bright green and soft.
Add the kale mixture to the quinoa mixture, then add bread crumbs. Mix well.
Form patties using ½ cup of mixture for each patty.
In a pan covered in cooking spray over medium heat, pan fry the patties for approximately 5 minutes per side.
Nutrition information (per patty)
148 calories, 5.7 grams fat, 1.7 grams saturated fat, 478 mg sodium, 16.9 grams carbohydrate, 2.6 grams fiber, 7.5 grams protein
Recipe provided by Erin Wiedmar, clinical nutritionist, N Good Health