While I enjoy eating pastured, organic animal products (very much), I’m very conscious that as a whole the Australian population eats much more than we really need, nutritionally, contributing to a global problem of meat production that is not sustainable in the long term.
For this reason, I make a conscious effort to take 1-2 days a week where I eat only plant-based foods. Most of my weekday lunches are also plant-based. As such, I’m continuously experimenting with vegan recipes to boost the protein content of these meals!
This week’s creation – Quinoa Broccoli bites! I love them in salads, on Cabbage Wraps or Seed Bread, alongside roast vegetables, you could even use them in place of meatballs with zucchini noodles!
Nutrition
Quinoa is one of the few plant-based foods that provides a full essential amino acid profile (the other being soy) and its protein content compared to other grains and pseudograins is very high. A big winner for vegans and vegetarians. Quinoa is a great source of minerals like manganese, phosphorous, copper and magnesium as well as fiber. Broccoli, as a beautiful compliment, is loaded with vitamin C, vitamin A, calcium and vitamin B-6.
Recipe Type: GF, DF, RSF, Paleo
Serves 15-20 bites (depending on how big you make them!)
Time 1 hour
Ingredients:
- 4 C of broccoli pieces (already chopped into small bits – use the stalks and all)
- 3/4 C quinoa flakes
- 1.5 C cooked Quinoa (any colour)
- 2 T linseed meal
- 2 large clove of garlic, crushed
- 3 T EVOO
- pinch sea salt and pepper
- herbs and spices as desired (I used some fresh rosemary and oregano from the garden)
Method:
- Preheat oven to 180 degC.
Steam the broccoli pieces until they are tender.- Strain and place into a bowl.
- Add the garlic, EVOO, salt, pepper, herbs and spices to the broccoli then use a stick mixer/soup stick (or blender/food processor) to puree the ingredients together.
- Add the cooked quinoa and flakes and work together with a spoon or your hands.
- Roll into balls, place on a lined baking tray and bake for 30mins. Alternatively, form into patties and grill on a medium skillet to brown both sides.
- Serve straight away or keep in air-tight container in the fridge for up to a week. (great with Salads, use as meatball substitute etc.)