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Quinoa Patties with Red Pepper Sauce
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Equipment
- Stove
- Food Processor
- Microwave
Ingredients
- 1 cup quinoa uncooked
- 2 cups water
- 1 tsp salt divided
- 3/4 cup water boiling
- 1/4 cup flax seed ground
- 12 oz red peppers canned, roasted
- 1 tbsp balsamic vinegar
- 1 tsp lemon juice fresh squeezed, no sugar added or preservatives
- 1 tsp agave nectar
- 3 clove garlic minced, divided
- 1 cup Panko plain
- 1/3 cup nutritional yeast
- 2 tbsp parsley fresh, chopped
- 1/2 tsp Italian seasoning ***Click on Italian Seasoning Recipe link
- 1 tbsp olive oil extra virgin
Instructions
- Rinse the quinoa in a fine mesh strainer under cold water.
- Place the 2 cups of water, 1/2 tsp of salt, and quinoa in a medium saucepan; bring to a boil. Reduce heat to low; cover and simmer for 13-15 minutes or until quinoa is tender and water is absorbed.
- Combine the boiling water and ground flax seed in a small bowl then set to the side.
- Blend roasted peppers, vinegar, lemon juice, agave, remaining salt and 1 tbsp of garlic in the food processor until smooth. Transfer to a microwave safe bowl then heat for 2 minutes then set aside.
- Mix together the quinoa, flax seed mixture, Panko, nutritional yeast, parsley, remaining garlic, and Italian seasoning in a large bowl then shape into 12 patties.
- Heat olive oil in a large skillet over medium heat and cook the patties for 6 minutes on each side until browned. Serve patties with the heated red pepper sauce.
My Notes
Nutrition with Essential Amino Acids
Nutrition Facts
Quinoa Patties with Red Pepper Sauce
Amount Per Serving (1 Serving)
Calories 290.46
Calories from Fat 68
% Daily Value*
Fat 7.6g12%
Saturated Fat 0.91g6%
Sodium 553.19mg24%
Potassium 609.17mg17%
Carbohydrates 42.39g14%
Fiber 6.89g29%
Sugar 5.42g6%
Protein 13.4g27%
Vitamin A 652.98IU13%
Vitamin B1 6.62mg441%
Vitamin B2 6.79mg399%
Vitamin B3 37.55mg188%
Vitamin B5 0.49mg5%
Vitamin B6 7.42mg371%
Vitamin B12 30.1µg502%
Vitamin C 84.25mg102%
Vitamin E 1.46mg10%
Vitamin K 11.06µg11%
Calcium 78.02mg8%
Copper 0.35mg18%
Folate 91.89µg23%
Iron 4.39mg24%
Manganese 1.01mg51%
Magnesium 100.12mg25%
Phosphorus 223.69mg22%
Selenium 8.88µg13%
Zinc 1.58mg11%
Ess-Methionine 164.6mg
Ess-Tryptophan 108.62mg
Ess-Threonine 283.27mg
Ess-Phenylalanine 377.38mg
Ess-Arginine 574.3mg
Ess-Lysine 396.45mg
Ess-Leucine 544.13mg
Ess-Isoleucine 330.36mg
Ess-Histidine 219.47mg
Ess-Valine 387.33mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.