Low Sodium Quinoa Cakes

Elevate your plant-based meals with these hearty and flavorful Low Sodium Quinoa Cakes! Packed with protein-rich quinoa, fresh scallions, red bell pepper, and fragrant parsley, this recipe is both wholesome and satisfying without sacrificing taste. The cakes are bound together with creamy Greek yogurt and a touch of whole wheat breadcrumbs, then pan-fried to golden perfection in heart-healthy olive oil. With just 20 minutes of prep time, these crispy quinoa patties make an excellent low-sodium option for appetizers, light lunches, or even meatless dinners. Serve them warm with a squeeze of fresh lemon and an optional dollop of yogurt for an extra burst of zestiness. Perfect for anyone seeking a delicious and nutritious twist on traditional comfort food!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 0.25 cup plain Greek yogurt
• 2 large eggs
• 2 cloves garlic
• 3 pieces scallions
• 0.5 cup red bell pepper
• 0.25 cup fresh parsley
• 1 tablespoon lemon juice
• 0.5 cup whole wheat breadcrumbs
• 2 tablespoons olive oil
• 0.5 teaspoon ground black pepper

Directions

Step 1

Begin by rinsing the quinoa thoroughly under cold water to remove any bitterness caused by the saponin coating. Drain well.

Step 2

In a medium saucepan, add the rinsed quinoa and 2 cups of water. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the water is absorbed.

Step 4

Fluff the cooked quinoa with a fork and let it cool for a few minutes.

Step 5

In a large mixing bowl, whisk together the Greek yogurt and eggs until well combined.

Step 6

Mince the garlic cloves and finely chop the scallions, red bell pepper, and fresh parsley.

Step 7

Add the cooled quinoa, minced garlic, chopped scallions, red bell pepper, parsley, and lemon juice to the yogurt and egg mixture.

Step 8

Stir in the whole wheat breadcrumbs and ground black pepper. Mix until all ingredients are well combined and the mixture holds together when shaped.

Step 9

Form the mixture into small patties, about 2 inches wide and 1/2 inch thick. This should yield about 8 cakes.

Step 10

Heat the olive oil in a large non-stick skillet over medium heat.

Step 11

Once the oil is hot, carefully place the quinoa cakes in the skillet, leaving a bit of space between each one to ensure even cooking.

Step 12

Cook the cakes for about 3-4 minutes on each side or until they are golden brown and crispy on the outside.

Step 13

Transfer the cooked quinoa cakes to a plate lined with paper towels to absorb any excess oil.

Step 14

Serve the quinoa cakes warm, topped with additional parsley or a dollop of Greek yogurt if desired.

Nutrition Facts

Serving size	(1055.9g)

Amount per serving	% Daily Value*
Calories	1283.6

Total Fat 54.1g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 378.1mg	0%
Sodium 1783.6mg	0%
Total Carbohydrate 144.4g	0%
Dietary Fiber 9.4g	0%
Total Sugars 8.3g
Protein 52.8g	0%

Vitamin D 82IU	0%
Calcium 287.7mg	0%
Iron 11.8mg	0%
Potassium 940.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.2%

Protein: 16.6%

Carbs: 45.3%