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Quinoa cutlets

Nutrient content per cutlet: Calories 78 kcal Carbs 11 g Fat 3 g Protein 4 g

Fun facts

Healthy benefits of quinoa: * Studies have shown that using quinoa instead of typical gluten-free ingredients like refined tapioca, potato, corn and rice flour can dramatically increase the nutrient and antioxidant value of your diet. * Protein is made of amino acids, nine of which are called essential, as your body cannot produce them and needs to obtain them through your diet. The problem is that many plant foods are deficient in certain essential amino acids, such as lysine.

However, quinoa is an exception to this, because it contains sufficient amounts of all the essential amino acids.. For this reason, it’s an excellent source of protein. It has both more and better protein than most grains. * Quinoa is very high in antioxidants, which are substances that neutralize free radicals and are believed to help fight aging and many diseases.

Recipe 16 cutlet Ingredients: 250 ml of water 200 g of chickpea flour 150 g frozen broccoli 70 g dried quinoa 36 g frozen spinach 2 tablespoons oil 1 teaspoon of garlic seasoning 1 teaspoon of salt Preparation: Use a sieve to clean the quinoa under running water. Then take a pot, add water and quinoa in it. Put the pot on the stove. Boil the quinoa for 15 minutes. Turn on the stove and place the lid on the pot. Let the quinoa stew under the lid for another 10 minutes. At the same time, take the pan and fry the spinach and broccoli. If the spinach and broccoli are soft but still green, turn off the stove. Slice the broccoli with a knife into small pieces. Control the quinoa with a fork. If the quinoa is soft and fluffy, drain the excess water. Place the quinoa, broccoli, spinach and chickpea flour in a bowl. Mix everything together and then add 1 tablespoon oil, garlic seasoning, and salt. Mix again. Preheat the pan on the stove. Add 1 tablespoon of oil. When the oil is hot, make cutlets with your hands and place them in a pan. Fry for 5-7 minutes on each side. Cutlets should stay crispy on the top and soft on the inside. Bon Appetit

You can find this recipe and many interesting ideas in Vegan Magazine! Find out more about their activities here-> Vegan magazine

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