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Good Living / Quinoa, Rice, Orzo & Potatoes

Quinoa and Vegetable Fritters

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Quinoa and Vegetable Fritters

Method

For the cheese sauce

  • In a bowl, add the cream cheese, lemon juice, salt, pepper and olive oil. Mix until completely incorporated.
  • Refrigerate until the fritters are ready.

For the fritters

  • Preheat oven to 180* C (350* F) Fan.
  • Add the quinoa to a pot full of boiling water and cook for 12-14 minutes.
  • In the meantime, cut the broccoli into small florets and add them to the pot 3 minutes before the quinoa is done.
  • When ready, drain the quinoa and broccoli. Set aside in a bowl.
  • Finely chop the onion, parsley and garlic.
  • Grate the carrots and zucchini using the fine blades. Allow to strain.
  • Place a pan over medium heat and add the sunflower oil.
  • Add the onion, carrots and zucchini.
  • Sauté for 2-3 minutes, until the vegetables soften.
  • Remove from heat and add them to the bowl with the quinoa.
  • Add the broccoli, parmesan, parsley, garlic, oats, egg, salt and pepper. Mix with a spoon.
  • Line a 30x40 cm baking pan with parchment paper.
  • Pick up a heaping spoonful of the mixture and shape into patties or balls.
  • Add them to the baking pan and bake for 20 minutes.
  • When ready, remove from oven and serve with cheese sauce.
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Nutritional
Chart

Nutrition information per portion

184
Calories (kcal)
9 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

12.0
Total Fat (g)
17 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

4.5
Saturated Fat (g)
23 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

12.0
Total Carbs (g)
5 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

3.6
Sugars (g)
4 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

6.4
Protein (g)
13 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

2.6
Fibre (g)
10 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.51
Sodium (g)
9 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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