Quinoa Vegetable Cutlets with Yogurt Dip
Step into a world of culinary delight with the exquisite pairing of Quinoa Vegetable Cutlets and a luscious Yogurt Dip. This sensational combination bridges the gap between health-conscious choices and culinary indulgence, offering a symphony of textures, flavors, and nourishment.
INGREDIENTS
For the Quinoa Vegetable Cutlets:
- 1 cup cooked quinoa
- 1 cup mixed vegetables (carrots, peas, corn, beans), finely chopped
- 1 small onion, finely chopped
- 2-3 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 teaspoon cumin powder
- 1/2 teaspoon red chili powder (adjust to taste)
- 1/2 teaspoon garam masala
- 1/4 cup gluten-free breadcrumbs
- Salt and pepper to taste
- 2 tablespoons oil for cooking
For the Yogurt Dip:
- 1 cup Greek yogurt (or strained regular yogurt)
- 1/2 cucumber, grated and drained
- 1 tablespoon fresh mint or cilantro, chopped
- 1 clove garlic, minced
- Salt to taste
INSTRUCTIONS
Quinoa Vegetable Cutlets:
In a pan, heat a tablespoon of oil over medium heat. Add the chopped onions and sauté until they become translucent.
Add the minced garlic and grated ginger. Sauté for a minute until fragrant.
Stir in the mixed vegetables and cook until they are tender yet still slightly crunchy.
Add the cumin powder, red chili powder, garam masala, salt, and pepper. Mix well to coat the vegetables with the spices.
In a mixing bowl, combine the cooked quinoa, sautéed vegetables, and gluten-free breadcrumbs. Mix thoroughly to create a cohesive mixture.
Shape the mixture into patties or cutlets of your desired size.
In a pan, heat the remaining oil over medium heat. Place the cutlets in the pan and cook until they are golden brown on both sides, about 3-4 minutes per side.
Yogurt Dip:
In a bowl, combine the Greek yogurt, grated cucumber, chopped mint or cilantro, minced garlic, and a pinch of salt. Mix well.
Taste and adjust the seasoning if needed. Refrigerate the dip until serving.
Assembly:
- Serve the Quinoa Vegetable Cutlets warm, accompanied by the refreshing Yogurt Dip.
TIPS
- Customize the vegetable cutlets by adding your favorite vegetables and spices.
- To prevent sticking, use a non-stick pan or brush a little oil on the pan before cooking the cutlets.
- The yogurt dip can also be flavored with a squeeze of lemon juice or a dash of cumin powder.
- Serve the cutlets on a bed of fresh greens or in gluten-free burger buns for a complete meal.
NUTRITION VALUE
- Calories: ~250-300 kcal
- Protein: ~10-12g
- Carbohydrates: ~30-35g
- Fat: ~10-12g
- Fiber: ~5-7g
