Tuna quinoa chickpea fritters
)
Prep Time
25 Minutes
)
Cook Time
20 Minutes
){kind=icon}
Difficulty Level
Easy
Ingredients
- 1 x 185g can Safcol Tuna in Springwater, drained
- 400g sweet potato, peeled, cut into 2cm cubes
- 1 cup cooked red quinoa
- 3/4 cup cooked chickpeas
- 3 spring onions, finely sliced
- 1 egg, lightly beaten
- Salt and pepper
- 1 cup fine polenta
- 2 tablespoons coconut oil or vegetable oil
Instructions
- Boil or steam the sweet potato until tender.
- In a large bowl mash the sweet potato until reasonably smooth.
- Add the cooked chickpeas and roughly mash them.
- Stir in the cooked red quinoa, sliced spring onion, egg and tuna until well mixed. Season with salt and pepper.
- Place the polenta on a large plate.
- Shape the mix into eight patties. Lightly coat in polenta and chill in the refrigerator for about 20 minutes.
- In a large frying pan on a medium heat, add the oil and fry the patties turning once until golden brown on the outside and heated through.
- Serve immediately with a salad.
| Servings: | 4 |
| Ready in: | 45 Minutes |
| Course: | Breakfast, Lunch |
| Recipe Type: | Fish Cakes & Fritters |
| Ingredient: | Tuna |
Tuna quinoa chickpea fritters
Crisp on the outside, full of nutritional goodness inside, these tuna quinoa chickpea fritters are high protein, low GI and totally delicious. The nutty flavours of chickpeas and quinoa are paired with delicious sweet potato and tuna to create these tasty fritters.
Quinoa is also a good source of manganese
Ashleigh Feltham (MNutrDiet)
These tuna quinoa chickpea fritters have the nutritional benefits of whole grain fibre and vitamins from the quinoa, which also provides your body with all the essential amino acids needed to make protein in your body. Quinoa as a whole grain is also a good source of manganese, a vitamin needed for growth, development and metabolism. With 11.8g of protein per cup, chickpeas pack a decent amount in the little legume. Your body will love the aftereffect of the chickpeas which have been shown to help keep your blood sugars stable for a long period of time and keep help keep you fuller for longer. Chickpeas are a great source of soluble fibre which also helps feed the healthy bacteria in your gut. In addition, this soluble fibre helps reduce the amount of cholesterol your body reabsorbs.
The star of the recipe cannot be forgotten as Safcol Tuna in Springwater gives your body a good source of protein. In addition, vitamin B12 allows your body to make red blood cells and DNA and keep your nervous system working normally. Tuna also contains the important omega-3 fat which your brain needs, as around 60% of your brain is fat, this is the main fat needed.
Onions will boost your immune system with a factor called quercetin. Sweet potatoes will add a source of vitamins A and C needed to support a healthy immune system. Sweet potatoes also give your body potassium which helps your blood pressure stay within a healthy range. Both the tuna and the eggs will provide your body with iodine and selenium, needed for a healthy metabolism and to keep your thyroid functioning.
Fritters are not only an easy option to add variety to your weekly meals, but you can now understand why your body will love you for choosing this meal too.
