NUTRITION

Quinoa, Paneer and Plantain Patties

An easy breakfast recipe with a low fat source of starchy carbohydrates, fiber, good amount of vitamins and minerals, including vitamin C and potassium too!

By Dr. Lakshmi K
15 February 2022

Did you know, Quinoa contains more protein than most grains and is a fab source of the essential amino acid named lysine? Quinoa is one of the most amazing whole grains because it cooks fast, tastes great and is versatile. It provides all the 9 essential amino acids, making it a protein-rich pseudo grain! Quinoa is naturally gluten-free. Keep in mind that some brands might become cross-contaminated with other grains like wheat during processing. If you have celiac disease or you are sensitive to gluten, only use brands that are certified gluten-free. Quinoa is one of the few plant sources which is a complete protein by itself. This means it contains all nine of the essential amino acids your body needs. Combining quinoa with a grain like wheat makes an ideal plant protein-rich meal.

 

Quinoa is abundant in healthy fats that can help boost good cholesterol in your body. Quinoa has oleic acid, a monounsaturated fatty acid and alpha-linolenic acid. This combination can help reduce unhealthy cholesterol (LDL) levels in your blood and fight inflammation that may lead to hardening of your arteries. Plantains are highly nutritious with many potential health benefits, like being a great source of Vitamins, fiber, potassium and antioxidants. Plantains (Musa x paradisiaca) are a member of the banana family. They are a major food staple in Africa, and they also form part of the diet in Latin America. Unlike bananas, plantains are usually cooked before you eat them. You can air-fry, bake and boil plantains. Plantain can be eaten during different stages of ripeness, from when the fruit is green, yellow and black. Drying and grinding green plantains produces a flour that is mainly used in Caribbean and West-Indian cuisine. Plantains are a low fat source of starchy carbohydrates and fiber. They contain good amount of Vitamins and minerals, including Vitamin C and potassium too!

 

Enjoy your Quinoa Paneer Patties with a side of green chutney or, our Tzatziki sauce and Tahini sauce to add a punch of flavour to your quinoa, paneer and plantain patties.

 

Ingredients list

  • Quinoa: 1 cup
  • Plantain: Half
  • Paneer: ½ cup
  • For green masala
  • Coriander leaves: 15g
  • Dill leaves: 15g
  • Chili flakes: 1 tsp
  • Cumin seeds: 1 tsp
  • Ginger: 1 inch
  • Garlic: 2 cloves
  • Lime juice: 1 tbsp
  • Salt as per taste
  • Oil for brushing the tikkis/patties

 

Ease
5
Approx Cost
200 INR
Energy
119.3 Kcal
Carbs
14.4 g
Protein
5.5 g
Fat
3.3 g
Fibre
3.5 g
Serves
10
Cooking Time
30 Mins

 

Preparation

Step 1 :

Pressure cook the quinoa and plantain till it is soft by adding required water

Step 2 :

Make the green masala by blending coriander leaves, dill leaves along with scallions, ginger, garlic and lemon juice.

Step 3 :

Grate the paneer. Once the Quinoa and plantain is cooked, in a bowl mix it with grated paneer and green masala, add cumin powder and salt as per your taste.

Step 4 :

Now make small patties. Heat skillet, cook the patties on medium heat by gently flipping. Serve hot with homemade ketchup or sauce.

 

 

Related Story: Dessert So Healthy You Can Have It Anytime—Raw Brownies for Valentine’s Day

DISCLAIMER

© Copyright Lifetime Wellness Rx International Limited. All rights reserved throughout India. Reproduction in part or in whole is prohibited. Wellness suggestions and treatments discussed in this issue are only indicators of what makes one healthy or not. It may not be an accurate assessment of what’s specifically ideal for you. Consult with your doctor before undertaking any treatment.