Your Recipe

Quinoa and Broccoli Patties

Zutat  Menge  Kalorien 
Brokkoli, roh 400g 136kcal
Ei roh ganz 100g 143kcal
Quinoa 185g 222kcal
Knoblauch 9g 13kcal
Olivenöl 14g 124kcal
Basilikum frisch 5.03g 1kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 51g 16kcal
Käse, Mozzarella, Vollmilch 75g 224kcal
Semmelbrösel 59.5g 235kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup quinoa
2 cups water
3 spring onions , chopped
3 cloves garlic , minced
1 broccoli head
1/2 cup breadcrumbs
1 tbsp olive oil
1/3 cup cheese , grated
2 eggs
1/4 cup fresh basil leaves , chopped
Salt and freshly ground black pepper
Fresh parsley , chopped
Instructions

Place quinoa in a mesh strainer and rinse well under cold water. Cook the quinoa in 2 cups of boiling water for about 15 minutes, until the water is absorbed. Remove from heat and let it cool slightly.
Steam the broccoli until tender, then chop finely.
In a large bowl combine quinoa with the rest of ingredients, broccoli, spring onions, garlic, cheese, eggs, breadcrumbs, salt, pepper and herbs.

Form the quinoa mixture into patties, and place on a plate.
Heat the oil in a non-stick frying pan over medium-low heat. Line a plate with paper towel. Add the patties onto the frying pan and cook until well browned, about 6-8 minutes per side. Transfer to the prepared paper towel plate to remove any excess grease.

Nährwertangaben 
Portionsgröße  180 g | ml
Menge pro Portion  223
933
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.7g 12%
Gesättigte Fettsäuren  3.4g 17%
Natrium 219mg 10%
Gesamte Kohlenhydrate  24g 9%
Ballaststoffe  4g 14%
Zucker  2.8g
Protein  12g 23%
Vitamin D 0.5mcg 2%
Kalzium 165mg 13%
Eisen  2.4mg 13%
Kalium 417mg 9%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 91.406 mcg 10%
Thiamin [B1] 0.234 mg 19%
Riboflavin [B2] 0.327 mg 25%
Niacin [B3] 1.559 mg 10%
Pantothensäure [B5] 0.872 mg 17%
Vitamin B6 0.269 mg 16%
Cobalamin [B12] 0.562 mcg 0%
Folat [B9] 103.172 mcg 0%
Vitamin C 74.02 mg 82%
Vitamin D 0.46 mcg 2%
Vitamin E 1.574 mg 10%
Vitamin K 109.624 mcg 91%
Betain 0.067 mg 0%
Cholin 87.679 mg 16%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  23.6 g 9%
Sugars 2.8 g 6%
Ballaststoffe  4 g 14%
Carbohydrate 14 g 0%
Netto-Kohlenhydrate 20.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.474 g 0%
Arginin 0.612 g 0%
Asparaginsäure 1.022 g 0%
Cystein 0.152 g 0%
Glutaminsäure 2.198 g 0%
Glycin 0.387 g 0%
Histidin 0.274 g 0%
Isoleucin 0.503 g 0%
Leucin 0.824 g 0%
Lysin 0.59 g 0%
Methionin 0.251 g 0%
Phenylalanin 0.538 g 0%
Prolin 0.81 g 0%
Serin 0.558 g 0%
Threonin 0.433 g 0%
Tryptophan 0.179 g 0%
Tyrosin 0.382 g 0%
Valin 0.625 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 165.03 mg 13%
Kupfer 0.17 mg 18%
Fluorid 0.22 mcg 0%
Eisen  2.36 mg 13%
Magnesium 54.13 mg 13%
Mangan 0.58 mg 25%
Phosphor 228.47 mg 18%
Kalium 417.13 mg 9%
Selen 15.04 mcg 27%
Natrium 219.43 mg 10%
Zink 1.67 mg 15%
andere
Nährstoff Menge  DV
Wasser 132.726 g 0%
Asche 2.115 g 0%