Spiced tuna chickpea quinoa cakes
)
Prep Time
15 Minutes
)
Cook Time
20 Minutes
){kind=icon}
Yield
10
Ingredients
- 3 x 95g can Safcol Yellowfin Tuna Chunks Italian Style in Oil, drained
- 1 small red onion, peeled and roughly chopped
- ½ cup fresh coriander, roughly chopped
- 3 teaspoons turmeric
- 2 teaspoons cumin
- 2 teaspoons ground coriander
- 1 teaspoon chilli flakes (these are only mildly spicy, add more chilli if you prefer)
- 1 teaspoon sea salt
- 1 can 400g cooked chickpeas, drained
- 1 cup quinoa, cooked
- 1 egg, lightly beaten
- vegetable oil for frying
for the coriander yoghurt
- 3 tablespoons fresh coriander leaves, finely chopped
- ½ cup natural Greek yoghurt
- 1 small garlic clove, crushed
- ½ teaspoon ground cumin
- sea salt and freshly ground pepper
… to serve
- a few coriander leaves
Instructions
- First, make the patties.
- Place the onion, all the spices, salt and the fresh coriander in a food processor and blitz until you have a smooth paste. Add the cooked quinoa, drained chickpeas and egg, then blitz till combined but still chunky. Remove the mixture from the food processor and transfer to another bowl, mash in the tuna until just combined. Use either an ice-cream scoop or two soup spoons or even your clean hands to form the mixture into patties. We made 10 patties about 5cm across, but you can make any size you like. Cover the patties with cling film and refrigerate for at least 30 minutes before cooking.
- In the meantime make the coriander yoghurt. Add all the ingredients to a medium bowl, and stir until combined. Season to taste.
- In a large frying pan, on a medium high heat, add the vegetable oil. Fry the patties in batches, if necessary, turning once until golden brown on both sides. Drain on absorbent kitchen paper. Serve hot with the yoghurt dipping sauce and a fresh salad.
| Servings: | 3-4 |
| Ready in: | 35 Minutes |
| Course: | Dinner, Snack, Breakfast, Lunch |
| Recipe Type: | Fish Cakes & Fritters |
| Ingredient: | Tuna |
Spiced tuna chickpea quinoa cakes
These spiced tuna chickpea quinoa cakes with exotic Indian inspired flavours are packed with protein. Make them bite-sized and they double as the perfect finger food plus, they are gluten-free and very low GI!!
This recipe should wear a superhero cape for the health benefits your body receives.
Ashleigh Feltham (MNutrDiet)
Love your oatmeal? Why not try this recipe as quinoa is not only a great source of fibre to keep you feeling full for longer but has more protein than oatmeal! Unlike many other plant foods, it is also a complete protein, meaning it has all the amino acids or building blocks your body need to make protein. Adding to this, chickpeas, which are also a great source of soluble fibre. This prevents your body from absorbing cholesterol back into your blood and helps keep your cholesterol levels healthy.
The star of the meal must be the Safcol Yellowfin Tuna Chunks Italian Style in Oil which gives your body many nutritional benefits. Including omega 3 fat for healthy brain function as well as helping your heart stay healthy. A great anti-inflammatory fat which also helps your eyes stay sharp and working optimally.
Focusing on the spices: Adding chilli will also add a kick to your metabolism, for a short period of time. While the cumin and turmeric both have anti-inflammatory properties.
The red onion is a bonus for your immune system due to a factor called quercetin. When selecting your oil of choice, I recommend going for extra virgin olive oil. It is safe to use for cooking at normal home kitchen temperatures and provides your body with healthy monounsaturated fat. This type of fat plays a role in keeping your cholesterol levels healthy. Extra virgin olive oil also has antioxidant properties from the polyphenols; this will help to fight off free radicals which can damage your cells. This recipe should wear a superhero cape for the health benefits your body receives.
Did you know?
The chickpea or chick pea is a legume of the family Fabaceae, subfamily Faboideae. Its different types are variously known as gram or Bengal gram, garbanzo or garbanzo bean, or Egyptian pea. Its seeds are high in protein.
