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Quinoa Boulettes with a Tomato Sauce

Due to the fact that they contain fewer saturated fats, vegan diets have been shown to reduce heart disease risk and what’s more, data shows conclusively that vegans and vegetarians suffer from fewer diseases caused by a modern Western diet.

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    Pita Bread 2.0 Unit(s)

    Pita Bread

    Bread Crumbs 70.0 grams

    Bread Crumbs

    Red Onion 30.0 grams

    Red Onion

    Garlic 6.0 grams

    Garlic

    Madras Curry Powder 1.0 grams

    Madras Curry Powder

    Dried Oregano 1.0 grams

    Dried Oregano

    Dried Thyme 2.0 grams

    Dried Thyme

    Quinoa 75.0 grams

    Quinoa

    All purpose flour 15.0 grams

    All purpose flour

    Red Bell Pepper 20.0 grams

    Red Bell Pepper

    Spring Onions 10.0 grams

    Spring Onions

    Tomato 100.0 grams

    Tomato

    Flat Leaf Parsley 2.0 grams

    Flat Leaf Parsley

    Tomato and Herb Sauce by Let's Cook 100.0 grams

    Tomato and Herb Sauce by Let's Cook


    • Time : 30.0 mins
    • |
    • Calories: 599.0 kcal
    • |
    • Protein : 22.0 g
    • |
    • Fat : 8.0 g
    • |
    • Carb. : 113.0 g
    : Your Kitchen Essentials
    Utensils: Pan for frying | Pot to cook Quinoa | Bowls for mixing x 2 |
    Pantry: Salt | Pepper | Your preferred cooking oil | Extra virgin Olive oil |
    : Prepare the Vegetables
    Wash and dry the vegetables before chopping (as required):
    - Onion: peel and chop
    - Tomato: chop
    - Red Bell Pepper: chop into small dices
    - Spring Onions: chop finely
    - Garlic: peel and minced (save some for the sauce)
    - Flat Leaf Parsley: chop finely (save some for the sauce).
    : Prepare the Quinoa Balls
    Soak the Quinoa in water for about 2 minutes, then rinse it under running cold water.
    In a pot bring some water to a boil. For every 100g of Quinoa, you will need 250ml of water. Once the water starts boiling add salt, turn the heat to medium. Add quinoa and cover the pot. Let it cook for about 15 – 20 minutes.

    In a bowl mix: Quinoa, Red Bell Pepper, Spring Onions, Parsley, Dried Thyme, Dried Oregano - (save some of the three herbs for the sauce), Garlic (save some for the sauce), Madras curry powder, All Purpose flour and the bread crumbs. Check and adjust the seasoning.
    Roll out the quinoa balls. This is a delicate task, so nice and carefully please !

    Heat some oil in a pan to about medium heat. Once it is hot enough, start frying the quinoa balls. This should take you about 10 – 15 minutes to let them cook all the way through.
    : Make the Tomato Sauce, Plate and Serve
    Combine the following in a mixing bowl:
    Tomato, Onion, Garlic, dried Oregano, dried Thyme, Parsley, Tomato and Herb sauce provided, some extra virgin Olive oil and some seasoning.

    Plate and Serve:
    Serve the Quinoa Boulettes with warm Pita and Tomato sauce.