Low Fat Quinoa Patties
Wholesome and satisfying, these Low Fat Quinoa Patties are a nutrition-packed alternative to traditional fried patties, perfect for a healthy meal. Made with fluffy quinoa, vibrant diced vegetables like onion, red bell pepper, and carrot, and held together with egg whites and a touch of whole wheat flour, these patties offer a delightful combination of flavors and texture. Seasoned with garlic powder, black pepper, and parsley, each bite bursts with fresh and savory goodness. These patties are lightly cooked in a non-stick skillet with just a spray of olive oil, ensuring a low-fat preparation without compromising on taste. Ideal as a main course or a hearty side dish paired with salad or grilled veggies, this quick and easy recipe is ready in under 45 minutes, making it a perfect option for busy weeknights or meal prepping adventures. Packed with protein, fiber, and veggies, these quinoa patties are an excellent choice for those seeking a healthy, flavorful, and satisfying dish.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 0.5 cup (diced) onion
- 0.5 cup (diced) red bell pepper
- 0.5 cup (grated) carrot
- 0.25 cup whole wheat flour
- 3 large egg whites
- 0.25 cup (chopped) parsley
- 1 teaspoon garlic powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- olive oil spray
Instructions
Rinse the quinoa under cold water in a fine mesh sieve until the water runs clear, to remove the bitter outer coating.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, cover, and reduce to a simmer. Cook for 15 minutes or until all water is absorbed.
Fluff the cooked quinoa with a fork and let it cool slightly.
In a large mixing bowl, combine cooked quinoa, diced onion, diced red bell pepper, and grated carrot.
Stir in whole wheat flour, egg whites, chopped parsley, garlic powder, black pepper, and salt until fully combined.
Heat a large non-stick skillet over medium heat and lightly coat with olive oil spray.
Scoop out about 1/4 cup of the quinoa mixture and gently shape it into a patty using your hands.
Place the patty on the heated skillet. Repeat with the remaining mixture.
Cook the patties for about 5-6 minutes on each side or until they are golden brown and firm to the touch.
Serve warm as a main dish or as a side with your favorite vegetables or salad.
Nutrition Facts
Calories |
827 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.3 g | 17% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2594 mg | 113% | |
| Total Carbohydrate | 136.8 g | 50% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 10.0 g | ||
| Protein | 41.8 g | 84% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 138 mg | 11% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 963 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
