If you’re looking for a healthy, satisfying, and versatile meal, these Broccoli Quinoa Cakes are an excellent choice. They combine the nutritional power of broccoli and quinoa, two superfoods that are not only packed with essential vitamins and minerals but also provide a great source of plant-based protein. Whether you’re a vegetarian, vegan, or just someone who wants to eat healthier, these crispy quinoa cakes are a perfect addition to your recipe repertoire. They’re easy to prepare, perfect for meal prep, and can be served as a main course or a side dish.
The best part? These Broccoli Quinoa Cakes are incredibly flexible. You can enjoy them with a variety of dips or pair them with a light salad or roasted vegetables. They can be served for lunch, dinner, or as a snack, making them a great go-to option for your busy days. With a gluten-free option and packed with flavors, they are ideal for anyone following a clean eating diet.
Nutrition:
Each serving of these Broccoli Quinoa Cakes offers a deliciously nutritious meal packed with protein, fiber, and essential nutrients. Here’s an approximate breakdown of the nutrition per serving:
- Calories: 180
- Protein: 7g
- Carbohydrates: 29g
- Fiber: 5g
- Fat: 6g
- Sodium: 150mg
- Calcium: 45mg
- Iron: 2mg
These cakes provide a good dose of antioxidants and anti-inflammatory compounds from broccoli, along with the complete protein profile found in quinoa. This combination makes them a great choice for those following a plant-based diet or anyone looking to boost their nutrient intake.
Ingredients:
- 1 cup cooked quinoa (about 1/3 cup dry quinoa)
- 2 cups broccoli florets (steamed or blanched)
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1/4 cup breadcrumbs (use gluten-free breadcrumbs if desired)
- 2 tbsp ground flaxseed (optional for binding)
- 1 tbsp nutritional yeast (for a cheesy flavor)
- 1/4 tsp turmeric powder
- 1/2 tsp cumin powder
- Salt and pepper to taste
- 2 tbsp olive oil (for pan frying)
Prep Time: 15 minutes
Active Time: 20 minutes
Resting Time: 10 minutes (to allow the mixture to set)
Total Time: 45 minutes
Cuisines: Vegan, Gluten-Free, Indian-inspired
Course: Main Course, Appetizer, Snack
Servings: 4-6 cakes (depending on the size)
Calories per Serving: Approximately 180
Equipment:
- Mixing bowl
- Steamer or pot (for steaming broccoli)
- Non-stick skillet or frying pan
- Cooking spoon
- Measuring spoons and cups
- Fork or potato masher
Instructions:
- Cook the Quinoa: Begin by cooking quinoa according to package instructions. Typically, this involves rinsing 1/3 cup of dry quinoa, adding it to 2/3 cup of water, bringing it to a boil, then lowering the heat and simmering for 15 minutes until the water is absorbed. Allow it to cool.
- Steam the Broccoli: While the quinoa cooks, steam the broccoli florets. This can be done using a steamer basket or by boiling water in a pot and cooking the broccoli for about 3-5 minutes until bright green and tender. Once cooked, chop the broccoli finely.
- Combine the Ingredients: In a large mixing bowl, combine the cooked quinoa, steamed broccoli, finely chopped onion, minced garlic, breadcrumbs, ground flaxseed, nutritional yeast, turmeric, cumin powder, salt, and pepper. Use a fork or your hands to mix everything together until it forms a dough-like consistency. If the mixture is too loose, add a bit more breadcrumbs until it holds together well.
- Form the Cakes: Take about 2 tablespoons of the mixture and shape it into a round, flat patty. Continue this process until all the mixture is used up, making about 4-6 quinoa cakes.
- Cook the Cakes: Heat 2 tablespoons of olive oil in a non-stick skillet over medium heat. Once hot, carefully place the cakes in the pan. Cook them for 3-4 minutes on each side until golden brown and crispy. Be gentle when flipping to avoid breaking the cakes.
- Rest and Serve: Once the cakes are cooked, place them on a plate lined with paper towels to absorb any excess oil. Let them rest for a few minutes before serving.
- Serve: These quinoa cakes can be served as-is, or paired with a dipping sauce such as a tangy tahini sauce, avocado salsa, or a simple yogurt dip. Serve with a side salad or roasted vegetables for a balanced meal.
Tips for Success:
- Make Ahead: You can prepare the quinoa cakes ahead of time. After shaping the cakes, store them in an airtight container in the fridge for up to 2-3 days. You can also freeze them for later use; just freeze the uncooked cakes on a baking sheet and then transfer to a ziplock bag.
- Adjusting Flavors: Feel free to experiment with the spices! You could add chili flakes for heat or lemon zest for a zesty kick.
- Binding: If the mixture feels too loose, add a little more flaxseed or breadcrumbs to help the cakes hold their shape.
Health Benefits:
These Broccoli Quinoa Cakes are a powerhouse of nutrients. Quinoa is a complete protein, containing all nine essential amino acids. This makes it an excellent source of protein for vegetarians and vegans. Broccoli, rich in fiber, antioxidants, and vitamins like Vitamin C and K, helps in boosting the immune system and maintaining overall health.
The addition of ground flaxseed enhances the nutritional value by providing Omega-3 fatty acids, while the turmeric and cumin powder add anti-inflammatory properties. These cakes are not only a satisfying meal but also beneficial for heart health, digestive health, and bone strength.
Conclusion:
These Broccoli Quinoa Cakes are a delicious and nutritious option for anyone looking to eat clean while enjoying bold flavors and satisfying textures. They are a great way to incorporate plant-based protein, fiber, and superfoods like quinoa and broccoli into your diet. Whether you’re preparing them for a weeknight dinner, meal prep, or as a snack, these cakes are sure to become a family favorite. So go ahead and try this recipe, and treat yourself to a wholesome, tasty, and filling meal!