Quinoa and White Bean Patties with Avocado Dip
Known as the “mother grain” to the Incas, Quinoa is a powerhouse of nutrition. Often mistaken for a grain, it is technically a seed – unlike wheat, the tiny granules come from a plant. It is also gluten free, perfect for those with wheat allergies. There are so many varieties of quinoa, but my favorite is white (yellow-ish), which takes the least amount of time to cook and works great in salads. It’s a great food for energy and protein as it has all 9 essential amino acids in it, as well as fiber and other essential vitamins and minerals.
Quinoa has many health benefits, including weight loss (avoid the breads and pastas), anti-inflammation, healthy fat content, potassium, and magnesium. It keeps the gut healthy because it contains probiotics, as well as fiber, which slows sugar absorption and enhances elimination.
Quinoa
Soak quinoa for 30 minutes or overnight (read Tips below)
For every 1 cup water, put ½ cup quinoa in pot
Bring to boil, then simmer covered for 15-20 minutes without stirring
Turn off stovetop and keep covered for 10 minutes
Uncover and gently fork the quinoa to make it fluffy
Season to taste
You can use in salads, soups, casseroles, stuffed peppers, and patties of course!
Recipe
1 tbsp olive oil or ghee
6 chard or kale leaves – finely chopped
2 cups white beans – freshly cooked, or drained and rinsed if canned
½ cup cooked quinoa
6 tbsp oat flour
3 tbsp ground flax
2 tbsp tamari or Bragg Liquid Aminos®
2 tbsp lime or lemon juice
2 tbsp fresh basil – finely chopped
1 tsp ground cumin
½ tsp ground coriander
½ tsp ground fenugreek
½ tsp salt
Instructions
In a skillet, heat the oil or ghee on medium heat and add the chard or kale
Sauté for a minute, remove from heat and set aside
In a large bowl, mash the beans with a fork until they turn into a chunky paste
Add the sauteed vegetables, cooked quinoa, and remaining ingredients and mix until combined
With wet hands, form small patties 3 inches in diameter and ¾-inch thick
If the patties are too watery, place them on a floured surface and coat each side
Heat the skillet again with a little oil on medium heat and pan-fry (not deep-fry) the patties on both sides until they are crispy and golden – this will take 3-5 minutes per side
Serve warm with the dipping sauce and a side salad
Avocado Dip
1 ripe avocado – peeled and pitted
¼ cup plain yogurt of choice (dairy or non-dairy)
½ bunch cilantro – chopped
2 tbsp lime or lemon juice
4 tbsp water
½ tsp ground coriander
¼ tsp salt
Genia’s Spoon Me Tips
These patties make a great traveling snack. Double the recipe so you can freeze some for later!
Before cooking, soak your quinoa for at least 30 minutes or overnight, then rinse and wash super well to reduce the saponin. This keeps insects from attacking the plant but can be irritating for some people. You will notice a white foam that forms at the top that is bitter and hard to digest – no wonder some quinoa dishes I’ve tried were not that tasty.
Quinoa is a simple dish and easy to make, but the soaking, rinsing, and seasoning are what makes quinoa magical.
Much Love,
Genia