Red Lentil & Quinoa Patties
Makes 8 fairly large patties.
Ingredients for patties:
· 1 tsp sea salt plus a pinch
· 1 + ½ cups filtered water for quinoa
· 1 cup (175g) uncooked quinoa (rinsed)
· 3 cups filtered water for lentils
· 1 cup (175g) dried red lentils (rinsed)
· 1 tsp ground turmeric
· 1 tsp ground ginger (or freshly grated)
· 1 tsp ground cumin
· ½ tsp pepper
· 1 tbsp flax seeds (optional), they help to bind the patties.
· 2 tbsp coconut oil (for frying)
· 2 cups chopped yellow onion
· 1 to 2 cloves garlic (minced)
· 3 tbsp flour (of your choice, not white enriched flour) or ground oats. Or about 1/3 cup depending upon the type of flour you use.
· 2 large eggs
Bring to boil 1 + ½ cups filtered water & pinch of salt to boil. Place rinsed quinoa into boiling water and cook over medium heat for 10-15 mins or until water is absorbed and tails are visible on the grains. Remove from heat and fluff with a fork. Set aside and let cool.
In a separate saucepan combine rinsed lentils, turmeric, ginger, cumin, pepper and remaining salt with 3 cups filtered water and bring to a boil. Reduce to medium and let simmer until lentils are cooked down to a mushy consistence and all the water has been absorbed. (about 20 minutes, you may need to take the lid off for the last 5 mins. to let some water evaporate). Let cool to room temperature.
Heat 1 tbsp oil in a large ceramic sauté pan, over medium heat and add onion and garlic. Sauté for about 5 mins. until translucent. Transfer to a large bowl and let cool. Wipe the pan clean and set aside for later.
When quinoa and lentils cool, combine them in a large bowl and add the sautéed onions and garlic, flour and eggs. If the mixture seems too mushy you may need to add a couple more tablespoons of flour, try one tbsp at a time and see.
Form into patties about the size of a small hamburger and place on a baking sheet lined with waxed paper. Place patties into the refrigerator for about ½ to one hour to let them firm up and so the flour can absorb some of the moisture to make the patties stick together.
Fry on medium-high heat (don’t let the oil smoke, this turns oil into an unhealthy trans-fat). Cook about 5 minutes per side or until golden brown and easy to flip. Let cool on a paper towel lined plate until ready to serve.
Serve with sriracha or wasabi mayonnaise in a bun or on its own.
Quinoa and lentils are both excellent sources of protein. Serviced with brown rice the lentils become a complete protein. Lentils are also high in fibre and iron.
Inspired and adapted from an article from the website MindBodyGreen (with credit given to Frances Largeman-Roth, RDN
Easy Creamy Celery, Potato and Garlic soup (without the cream)
1 small head organic celery
1 medium red potato (wash and leave skin on)
2 cloves garlic*
½ medium onion
1 lt homemade vegetable or chicken broth (if using store bought, choose low sodium)
Turmeric, cayenne, curry, sea salt & black pepper to taste
Pinch of nutmeg (optional)
Roughly 2 tbsp flour, corn starch or arrowroot powder
¼ to ½ cup water, broth, or milk
Dice celery, potato, onion and garlic. In a medium sauce pan, sauté until onions and celery are glassy. Add spices and broth and simmer until potatoes and celery are soft.
Using and immersion blender, blend in saucepan until desired consistency. If using a regular blender or Vita-Mix, blend in two batches with centre of lid open. (cover with dish cloth or paper towel as it will splatter due to the heat)
Return blended soup to saucepan. Shake together ¼ to ½ cup of water (or milk) with 2 tbsp corn starch, flour or arrowroot powder and add mixture to almost boiling soup, stirring until desired thickness. Remove from heat. As an alternative to milk or water you could use coconut milk for a sweeter flavour (almost like Thai curry flavour).
This vegetarian soup is a great source of potassium, vitamins A and K. The sulfur components in the garlic & onion are great for liver support and the thermogenic spices are good for boosting metabolism and keeping your body warm. It is also a good source of fibre. Celery has been known to be supportive of blood pressure regulation.
I served this as a light dinner accompanied by celery sticks and homemade humus for a boost of protein and more fibre. It is also very easy on the budget, the entire dinner cost less than $10.00 and feeds 4.
Preparation time roughly ½ hour.
Recipe created by Iris Clarke
Quinoa & Jalapeno Corn Bread
This is a quick and easy vegetarian option corn bread recipe. We use applesauce instead of egg and oil. The resulting corn bread is dense yet very moist, and packs an unexpected protein punch. An excellent addition to any chili or stew or even just as an afternoon snack.
· 1 cup filtered water
· ½ cup dry quinoa
· 1 cup cornmeal
· ½ whole wheat flour (Sprouted Kamut Flour works well)
· 1 tbsp baking powder
· 1 tsp baking soda
· ½ Himalayan sea salt
· 2 jalapeno peppers (with or without seeds and veins depending upon how spicy you like it)
· ½ ripe banana (fresh or frozen)
· ¾ cup almond or coconut milk
· ¼ cup maple syrup or organic honey
· 3 tbsp applesauce (this is an egg replacement)
o Add 4 tbsp warm water and whisk until frothy
Rinse the quinoa well, add to saucepan with water and simmer until the grains sprout and water is absorbed. (15-20 minutes). Set aside to cool while assembling the rest of the ingredients.
Prepare an 8 x 8 inch baking pan by lining it with parchment paper, cutting slits in the corners so it fits in the corners and there is a little hanging over the edge.
In a bowl, combine the cornmeal, flour, baking powder, baking soda, salt and finely chopped jalapenos.
In another blow, assemble the wet ingredients.
Combine wet and dry ingredients and then fold in the cooked quinoa. The mixture will be somewhat thick.
Spread the mixture into the prepared baking pan and bake at 350o F for 25-30 minutes or until a toothpick is inserted and comes out clean. Let cool for at least 10 minutes. Remove from pan by simply lifting the parchment. Cut as desired and serve warm with butter (omit for vegan option).
The recipe was inspired by “The China Study All Star Collection", Quinoa Corn Bread by John and Mary McDougall.