Pan Fried Spinach, Quinoa and Oat Patties
Make a batch of these and you won’t have to think about lunch all week! These are a great way to get a protein-packed lunch while also getting a dose of dark green vegetables.
- Suitable for diets:
- Gluten Free
- High-Protein
- Vegetarian
Why Diabetes Friendly?
- Low Glycemic Index: Both quinoa and oats have a low glycemic index, which can help in managing blood sugar levels more effectively than high-glycemic foods.
- Rich in Fiber: Oats and quinoa are high in fiber, aiding in blood sugar control by slowing the absorption of sugar into the bloodstream.
- Protein Content: The high protein content from quinoa, eggs, and feta cheese helps in maintaining muscle health and can also aid in keeping blood sugar levels stable by slowing digestion.
- Nutrient-Dense: Spinach is loaded with vitamins and minerals, supporting overall health without significantly impacting blood sugar levels.
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Ingredients
- quinoa (uncooked, or 2½ cups cooked quinoa) 1 cup
- oats (rolled ) 3/4 cups
- egg (beaten) 4 large
- feta cheese (crumbled ) 150 grams
- spinach (chopped) 4 cups
- salt 1/4 tsp
- pepper (ground) 1/8 tsp
- olive oil 2 tbsp
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Cooking Tips
- Quinoa Preparation: Rinse quinoa thoroughly under cold running water before cooking to remove its natural coating, saponin, which can give a bitter taste.
- Chilling the Mixture: Refrigerating the patty mixture helps in binding the ingredients, making it easier to form patties that don't fall apart during cooking.
- Patty Formation: Wet your hands slightly to prevent the mixture from sticking to them while forming patties.
- Cooking: Ensure the pan and oil are adequately heated before adding the patties. Cooking them on medium heat allows for a gradual browning and ensures the patties cook through without burning.
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Instructions
- Prepare quinoa according to package directions.1 cup quinoa
- Mix together the cooked quinoa with the oats, eggs, feta cheese, chopped spinach, salt and pepper. Refrigerate for about 30 minutes.3/4 cups oats, 4 large egg, 150 grams feta cheese, 4 cups spinach, 1/4 tsp salt, 1/8 tsp pepper
- Heat a frying pan over medium heat (I like cast iron for this), add olive oil.2 tbsp olive oil
- Using your hands, scoop a small handful of mixture and form into a patty (repeat). Lay each one in the hot oil and press the tops to flatten them a little. Cook for about 5-6 minutes per side. Give them time to brown and cook so that they will hold together. Using a spatula, carefully flip and cook on the second side.
- Remove from the pan and enjoy right away. Can be refrigerated or frozen for later use.
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FAQ
- Can I make these patties vegan?
To make these patties vegan, you can substitute the eggs with flax eggs (1 flax egg = 1 tablespoon ground flaxseed mixed with 3 tablespoons water, let sit for 15 minutes) and use a vegan cheese alternative instead of feta. - Can I bake these patties instead of frying?
Yes, you can bake them on a lined baking sheet at 375°F (190°C) for about 20-25 minutes, flipping halfway through, until golden and firm. - How long can these patties be stored?
Once cooled, the patties can be refrigerated in an airtight container for up to 5 days or frozen for up to 3 months. Reheat in a pan or oven until warmed through. - Can I use frozen spinach instead of fresh?
Yes, you can use frozen spinach. Thaw and squeeze out as much moisture as possible before measuring and adding it to the mixture to prevent the patties from becoming too wet.
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Nutrition
Per serving
Calories: 154.1kcal
Carbohydrates: 14.5g
Fiber: 1.9g
Sugar: 0.2g
Fat: 7.7g
Saturated Fat: 2.6g
Trans Fat: 0.01g
Protein: 6.7g
Nutrition Facts
Pan Fried Spinach, Quinoa and Oat Patties
Amount per Serving
Calories
154.1
% Daily Value*
Fat
7.7
g
12
%
Saturated Fat
2.6
g
16
%
Trans Fat
0.01
g
Cholesterol
65.7
mg
22
%
Sodium
219.5
mg
10
%
Potassium
178.7
mg
5
%
Carbohydrates
14.5
g
5
%
Fiber
1.9
g
8
%
Sugar
0.2
g
0
%
Protein
6.7
g
13
%
Vitamin C
2.3
mg
3
%
Vitamin D
0.3
µg
2
%
Calcium
88.4
mg
9
%
Iron
1.5
mg
8
%
Magnesium
47.9
mg
12
%
Zinc
1.3
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
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