Recipes

Quinoa Nuggets

By: Ellen Azevedo, RD

Ingredients

1 cup quinoa

1 ¾ cups water or vegetable broth

½ tsp salt

2 ½ Tbs salt nutritional yeast (if you use it, reduce the salt, as the nutritional yeast add salt)

½ tsp garlic powder

3 Tbs of either cassava, potato or corn starch

3 Tbs chopped green onions or parsley

½ cup cooked grated carrots or steamed

1 ½ tsp olive oil to coat the pan

Method

Quinoa nuggets photo.PNG

Nutrition Information (per serving/portion):

Calories: 124

Protein: 8.3g

Carbohydrate: 18.9g

Total fat: 2.6g

Sodium: 145 mg

Fiber: 4.6g

  1. Rinse the quinoa and cook with the water or vegetable stock for 10 minutes.

  2. After cooking, let it cool down, then add the salt, nutritional yeast, garlic, onion powder, and chopped green onions. You can also add the cooked grated carrot or chopped steamed broccoli and mix.

  3. Add the starch (cassava, potato, or corn) slowly. This helps to keep the batter together when cooking.

  4. Make mini balls with the dough and flatten.

  5. Cook the nuggets in a non-stick frying pan with a drizzle of olive oil for about 2 minutes on each side.

  6. Serve with marinara sauce or any sauce of your choice. Recipe makes approximately 18 nuggets. These nuggets can be cooked and frozen for up to a month.

Quinoa Nuggets author.PNG

Ellen Azevedo, RD is a private practice dietitian in Toronto, Canada. Her passion is to help people and families to discover simple and tasteful ways to have a healthy and balanced diet, with a very positive approach.

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