Vegan Broccoli Quinoa Patties

Vegan Broccoli Quinoa Patties

 

These vegan broccoli quinoa patties are great for anyone committed to a healthy lifestyle.

Although I am not vegan, I love them – easy to prepare, delicious, and nutritious – and they go amazingly well with a good soy sauce or garlicky yogurt and a generous salad on the side.

Since I started my healthy journey, reducing the amount of meat in my diet has been my top priority. As a result, I play with my favorite healthy ingredients to create delicious vegan meals.

I do not particularly like broccoli. It’s on my menu simply because it’s healthy. The good news is that you will not feel the broccoli flavor in these Vegan Broccoli Quinoa Patties.

You can also form them into little balls and eat them as an appetizer with yummy soy sauce or whatever you fancy.

My broccoli quinoa patties are a crowd favorite so far. Since they are gluten-free, even celiacs can eat them.

They are kid and weight-loss-friendly and can be used as a main vegan meal, a snack for toddlers, a filling for a wrap, or a side to salads.

This recipe for vegan broccoli quinoa patties calls for simple, healthy ingredients that you probably have on hand. Instead of flour, I used almond flour to bind the mixture.

Let us take a look at the main ingredients in my Vegan Broccoli Quinoa Patties:

Quinoa

Since I discovered quinoa almost seven years ago, I have been trying to create hearty meals and nutritious desserts. White quinoa is my favorite and my number one choice for a gluten-free sweet treat in baking. A delicious quinoa cake is a true craving killer.

Cooking with quinoa is always a work of inspiration and combining the right flavors, as quinoa has a distinct earthy flavor. This super grain is a complex carbohydrate that digests more slowly and keeps you fuller longer.

One cup (185 grams) of cooked quinoa contains only 34 grams carbohydrates.

Quinoa is a bone-building powerhouse rich in manganese, magnesium, and phosphorus. It can help prevent osteoporosis. Bone loss during menopause can lead to osteoporosis. The drop in estrogen levels during menopause leads to increased bone loss. Including quinoa in your diet can support your bone health.

This unique grain is high in protein and fiber and has a low glycemic index. These properties are associated with weight loss. Thanks to its protein and fiber content, quinoa in your diet can help you feel fuller longer. Quinoa can help you maintain a healthy weight because it contains a relatively high amount of protein, and protein makes you feel full longer. One cup (185 grams) of cooked quinoa contains 8.1 grams of protein.

Broccoli

I eat broccoli for its health benefits, but I’m not fond of it. I always try to find the right combination so I do not feel the broccoli taste. And these vegan broccoli quinoa patties are just the ticket.

Broccoli is low in calories but high in nutrients and antioxidants that support our health.

Antioxidants help fight free radicals that are responsible for the aging process.

This vegetable is low in carbohydrates and contains a lot of fiber. Since broccoli is rich in fiber, it is excellent for weight loss or maintenance because it curbs overeating.

A diet high in fiber promotes healthy digestion and helps lower bad LDL cholesterol.

Believe it or not, broccoli (about one cup) contains as much vitamin C as an orange, a powerful antioxidant necessary to protect the body’s cells from damage. In addition, vitamin C is good for immunity and skin health.

Broccoli contains sulforaphane, which can help with specific conditions such as diabetes, heart disease, and cancer. Broccoli contains high calcium and vitamin K levels, which are essential for bone health and osteoporosis prevention. It also contains magnesium, zinc, and phosphorus, which contribute to bone health.

Although broccoli is healthy, some people may experience stomach upset if they eat broccoli.

Let us start with my vegan broccoli quinoa recipe:

The key to this recipe is perfectly cooked quinoa (not watery quinoa), broccoli rice, and pat dry.

Ingredients – Makes 10 patties:

• 250 g organic broccoli florets
•  250 g cooked white quinoa (from about 100 g raw quinoa)
• One carrot,
• One yellow onion, chopped
• Two medium garlic cloves minced
• A handful of fresh parsley, finely chopped
•  2 tbsps. Almond flour.
• ½ tsp turmeric powder
•  2 tbsp. Olive oil.
• Salt and pepper to taste

 

How to make these Vegan Broccoli Quinoa Patties

Method

Prep time: 25 minutes

To prepare the Vegan Broccoli Quinoa Patties:

• Preheat the oven to 180 degrees

First, start with the quinoa:

Step 1 Prepare the quinoa

• Soak the quinoa for at least 15 minutes before cooking to remove the bitter taste:
• Rinse the quinoa thoroughly.
• Place the quinoa in a bowl and cover it with water. Add a pinch of salt and 1 tsp of lemon juice.
• Let the quinoa soak for 15 minutes at room temperature.
• Drain and rinse again.

 

Note: A rule of thumb for perfectly cooked quinoa is two parts water to one part quinoa.

•  Put the water (according to the ratio) and quinoa in a pot. Sprinkle with a pinch of salt, and bring to a boil.
•  Let the quinoa cook over low heat, without a lid, until it has absorbed all the water. It usually takes about 15 minutes. Once the quinoa is cooked, cover it and let it rest for 10 minutes.

 

While the quinoa is cooking, prepare the broccoli florets.

Step 2: Prepare the broccoli rice.

• Wash the broccoli under running water and drain in a colander for a few minutes.
• Dry: Place the broccoli on a kitchen towel to dry. Let it drain for a few minutes.
• Food processor: place the broccoli florets in a food processor and chop until rice grain-sized pieces are formed.
• Scrape down the sides of the food processor bowl to process the florets evenly.
• Cook: Add 1 tbsp. Olive oil in a skillet and heat over medium heat. Add the broccoli and sauté for about 2 to 3 minutes.
• Set aside and allow to cool.

 

Step 3: Sauté the onion, garlic, and carrots.

• Sauté the onion in olive oil until it softens. Add the garlic and carrots for another minute. Let the whole thing cool down. Sprinkle the mixture with salt and pepper to taste.

 

Step 4: Quinoa carrot mixture

• Place all ingredients except broccoli rice, olive oil, and almond flour in a food processor.
• Process them until they are blended. The result will be a dry, slightly sticky mixture that you can shape into patties.

 

Step 5 Shape the patties with your hands.

• Put the quinoa mixture from the food processor into a large bowl.
• Add the remaining ingredients: broccoli rice, almond flour, and olive oil. Mix everything until it is well blended – season to taste.
• Shape into patties.

 

Tip for easier patties shaping:

Use an ice cream or cake scoop with a trigger.

Sprinkle a little olive oil on top to get that lovely brownie color when baking them.

Flatten the broccoli quinoa patties with a spatula.

 

NOTE: If the mixture is too wet, add another tablespoon of almond flour.

You have the choice of frying over medium heat or baking.
I prefer to bake them to get all the health benefits.

Step 6 Bake the patties.

 

 

• Line a baking sheet with parchment paper and grease with olive oil.
• Bake them on the middle rack at 180 degrees for the first 20 minutes.
• Then flip them over with a spatula.
• Increase the oven temperature to 200 degrees for the next 10 minutes.
• Turn off the oven and let the broccoli quinoa patties cool in the oven with the door open.

 

Add them to your lunchbox.

 

These Vegan broccoli quinoa patties are ideal for the lunchbox, even for those who want to limit their meat consumption deliciously.

You can serve them Chinese style – with sauteed vegetables and a good quality soy sauce.

Or with a big salad of spinach and cherry tomatoes or a garlicky yogurt sauce.

 

And most importantly, I look forward to hearing from you. If you recreate this recipe, please leave a comment below.

Please let me know if you make these gluten-free Vegan Broccoli Quinoa patties by leaving a comment below.

Until next time, stay healthy and make the most of your days.

XoXo

Gabby

 

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