Food for Fuel - Quinoa


The third instalment for you in the form of Quinoa which is a bit of superfood :)


Pronounced Keen-wa Quinoa is a great alternative to wheat grains. It is a complete protein making it perfect for a vegetarian diet or one that lacks in protein intake. It has a similar shape and taste to cous cous but is actually part of the beet family. Quinoa is also a very good source of calcium, magnesium and manganese. It also possesses good levels of several B vitamins, vitamin E and dietary fibre.

Quick and easy Quinoa and Coriander Falafels (serves 4)

(Nuba Health recipe)

Ingredients

1 15 oz can chickpeas

2 garlic cloves

½ bunch spring onions, chopped through part of the greens

1/4 cup fresh flat-leaf parsley

¼ cup fresh coriander

1/2 teaspoon cumin powder

1/2 teaspoon coriander powder

1/4 teaspoon cayenne

1/2 teaspoon baking powder

1 egg, lightly beaten

½ cup cooked quinoa

2 to 3 tablespoons coconut oil

Method

*Add quinoa to a saucepan of hot water, bring to the boil and then reduce to a simmer and cover for 15 minutes. *Give it a stir after 10 minutes and if it’s starting to stick to the bottom then remove from the heat and leave to stand for 5 minutes with the lid on.

*Once complete, transfer to a bowl and in to the fridge to cool. This can be done the day before.

*Preheat oven to 180˚. Drain, rinse, and pat dry the chickpeas. Spread out into a single layer on a baking tray and bake for 10 minutes, just until the chickpeas start to look a bit dry.

*In a food processor, combine the garlic, spring onions, parsley, coriander, spices, and baking powder. Blitz until everything is minced.

*Transfer to a bowl. Place chickpeas in the food processor and pulse until the chickpeas are crumbled. Place in the bowl with the herbs.

*Add the egg and quinoa.

*Mix until everything is well combined and then mould the mixture in to patties. Each should be roughly 3 tablespoons of mixture in size.

*Heat 2 tablespoons of coconut oil in a non-stick frying pan over medium heat. Add as many of the patties as you can without crowding the pan.

*Cook for 3 to 4 minutes on one side, flip, and cook for another 3 to 4 minutes. They should go golden brown on the outside.

Serve with: Wholemeal Pittas, Salad and Hummus


#foodforfuel #protein #carbs #superfood #mealidea #recipe

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