Broccoli Quinoa And Bean Fritters
Broccoli, beans and quinoa come together to make this amazing pan fried fritters that can be used as a patty inside a burger or can be served as an appetizer or finger food.
Servings: 20 fritters
Calories: 94kcal
Equipment
- food processor
Ingredients
- ½ cup Quinoa
- 15 oz can Black beans
- 15 oz can Garbanzo beans/chick peas
- 7 oz Broccoli
- ½ cup Cheese any combination of 2-3 – about½ cup (I used habanero cheddar and jalapeno Muenster)
- 1 teaspoon Crushed red pepper adjust based on your spice level
- 1 teaspoon Garam masala
- 1 teaspoon Dhaniya Jeera powder
- Salt – to taste) be careful when adding salt since cheese has salt in it)
- Oil – to pan fry the fritters
Instructions
- Wash the quinoa well and then cook it in about 1 cup of water until all the water is absorbed and the quinoa looks fluffy.
- Steam the broccoli florets and then keep them aside. Rinse the canned beans and keep them ready as well.
- In a food processor bowl, add the beans and the broccoli and coarsely grind them to a paste.
- Transfer this mixture to a large bowl and then add the cooked quinoa and then rest of the ingredients (except oil). Combine everything with your hand to form a thick mixture.
- Make patties with this mixture and then layer them on a baking sheet. I made flat ones and cylindrical ones. Refrigerate this mixture for about an hour. At this stage you could also freeze the shaped patties and then pan fry them when needed.
- Heat a heavy skillet and add about a teaspoon of oil to coat the surface. Lay the chilled patties and let them cook evenly on the all the sides. Add more oil as needed to fry the fritters.
- Remove the fritters on a baking sheet and then bake them for additional 5-7 minutes (rotating once in-between) at 300 F. This step is optional but helps to crisp up the patties.
- Serve the Broccoli Quinoa And Bean Fritters with any dipping sauce. My kids ate it with ketchup for their dinner and loved it.
Nutrition
Calories: 94kcal | Carbohydrates: 14g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 24mg | Potassium: 197mg | Fiber: 4g | Sugar: 1g | Vitamin A: 126IU | Vitamin C: 9mg | Calcium: 44mg | Iron: 1mg