Can’t tell you how much I love these – super sumptuous and kicker of a mouthful of nutrition too. PLENTY of plant proteins, fibre, phytonutrients and minerals. I eat these guys with salad, or in a burger or smashed into a wrap. At the moment they’d be great just to eat one handed, so I’m posting this as a reminder to me to make them and for you to do so too!
NUTRITION + COOKING TIP WITH CRUCIFEROUS VEGETABLES: Cruciferous vegetables such as broccoli, bok choy, brussel sprouts, cauliflower and cabbage contain a powerful anti-inflammatory compound – ‘sulforaphane’. You can improve the activity and bioavailability of sulforaphane by cutting these vegetables about 45 minutes prior to cooking or heating them. In the instance of these patties the method calls for blitzing the broccoli into a rice like consistency first before combining with other ingredients and setting etc, allowing for ample time for sulforaphane to activated by the enzyme myrosinase. Cool huh? 45 minutes passes quickly in the evening if you take this step first – jump in the shower, have a wine, whatever you need to do! See how you go getting into practice of doing so.
Dairy Free : Vegetarian
1/2 cup raw quinoa
200g broccoli florets
400g tin butter beans, rinsed and drained
4 free range eggs
1/2 cup rolled oats
2 cloves garlic, minced
1/4 cup parsley leaves, finely sliced
3 tablespoons olive or coconut oil for frying
sea salt and black pepper
HEAT oven to 200C and line a baking tray with greaseproof paper.
BLITZ broccoli florets in a food processor until rice like in consistency.
COOK quinoa with 1 cup water until water is absorbed, fluff with a fork and set aside to cool.
ADD quinoa, butter beans, eggs, oats, garlic, parsley, sea salt and black pepper to food processor and blitz until uniform in consistency. Remove from food processor.
SHAPE into 12 balls, then place in fridge for 30 minutes to set.
FRY cakes in a medium frypan with olive or coconut oil for 3 minutes each side, then place on tray and bake in oven a further 10 minutes.
SERVE with a sprinkle of sea salt and black pepper. Best enjoyed with a fresh green salad, in a wholemeal roll with avocado tomato and rocket or in school lunch boxes.