QUINOA
1 cup quinoa, washed
2 cups no-salt-added vegetable broth (or water)
6 garlic cloves, minced
1/2 teaspoon sea salt
1/8 teaspoon cayenne
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FINISHING
1 tablespoon ground flax seed (optional)
1/2 teaspoon sea salt
2 cups corn, frozen (10 ounces of frozen corn kernels)
1 cup black beans, cooked, rinsed, drained (see "Glossary of Cooking Terms" for more information about cooking beans)
1/4 cup green onions, chopped (about 2 green onions; green and white parts)
1/4 cup ground pumpkin seeds (optional)
QUINOA
Be sure to wash quinoa well. Place quinoa in sauce pan with broth, garlic, sea salt, and cayenne. Cover and bring to a boil. Once boiling, simmer for 15 to 20 minutes.
(Note: If you have leftover quinoa, you can use 2 1/2 cups of that instead of cooking more - just add the garlic and cayenne to the quinoa)
FINISHING
To the quinoa, stir in ground flax seed, salt, corn, cooked black beans, green onions, and ground pumpkin seeds (if using).
BAKING
Put parchment paper down on a baking sheet (if you don't have parchment paper, you can oil your baking sheet).
1 cup quinoa, washed
2 cups no-salt-added vegetable broth (or water)
6 garlic cloves, minced
1/2 teaspoon sea salt
1/8 teaspoon cayenne
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FINISHING
1 tablespoon ground flax seed (optional)
1/2 teaspoon sea salt
2 cups corn, frozen (10 ounces of frozen corn kernels)
1 cup black beans, cooked, rinsed, drained (see "Glossary of Cooking Terms" for more information about cooking beans)
1/4 cup green onions, chopped (about 2 green onions; green and white parts)
1/4 cup ground pumpkin seeds (optional)
QUINOA
Be sure to wash quinoa well. Place quinoa in sauce pan with broth, garlic, sea salt, and cayenne. Cover and bring to a boil. Once boiling, simmer for 15 to 20 minutes.
(Note: If you have leftover quinoa, you can use 2 1/2 cups of that instead of cooking more - just add the garlic and cayenne to the quinoa)
FINISHING
To the quinoa, stir in ground flax seed, salt, corn, cooked black beans, green onions, and ground pumpkin seeds (if using).
BAKING
Put parchment paper down on a baking sheet (if you don't have parchment paper, you can oil your baking sheet).
Croquettes can even stick a little to a non-stick baking sheet which messes up the croquettes, so I greatly prefer
parchment paper because it always makes for easy removal and cleanup.
Let quinoa mixture cool just enough so the mixture can be handled without burning your hands (this should happen quickly since the frozen corn will lower the temperature). Using your hands, take about 2 tablespoons of mixture, shape it into a log shaped piece, and place it on a the baking sheet. If the mixture seems a little dry or crumbly, and it is difficult to form the croquettes, add some water until it gets a little mushy so that the croquettes can be easily formed, and so they stay together. If the mixture seems a little too wet, add some brown rice flour. Repeat making croquettes using all mixture. You should end up with about 28 small croquettes.
If desired, spray a little oil on each croquette (this will make them brown nicely and give them a lightly crisp crust).
Bake in a 400 degree F (200 degree C) oven (no need to preheat oven) for 35 minutes, or until they are light golden brown and have crispy edges.
VARIATIONS:
- Add more cayenne for a spicier croquette.
- Add finely chopped, pan sautéed, and seasoned tempeh instead of black beans.
- Make larger croquettes, and serve as an entree.
- If you don't have time to make the quinoa fresh, and you have some leftover refrigerated quinoa, it could be used. The downside to this is that refrigerated quinoa tends to be drier, so sometimes water will need to be added to make the mixture such that it can be formed into a croquette. Additionally, refrigerated quinoa is not as sticky, so a flour/binder (e.g., sorghum flour or brown rice flour or potato flour) maybe required to get the mixture to stick together.
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Let quinoa mixture cool just enough so the mixture can be handled without burning your hands (this should happen quickly since the frozen corn will lower the temperature). Using your hands, take about 2 tablespoons of mixture, shape it into a log shaped piece, and place it on a the baking sheet. If the mixture seems a little dry or crumbly, and it is difficult to form the croquettes, add some water until it gets a little mushy so that the croquettes can be easily formed, and so they stay together. If the mixture seems a little too wet, add some brown rice flour. Repeat making croquettes using all mixture. You should end up with about 28 small croquettes.
If desired, spray a little oil on each croquette (this will make them brown nicely and give them a lightly crisp crust).
Bake in a 400 degree F (200 degree C) oven (no need to preheat oven) for 35 minutes, or until they are light golden brown and have crispy edges.
VARIATIONS:
- Add more cayenne for a spicier croquette.
- Add finely chopped, pan sautéed, and seasoned tempeh instead of black beans.
- Make larger croquettes, and serve as an entree.
- If you don't have time to make the quinoa fresh, and you have some leftover refrigerated quinoa, it could be used. The downside to this is that refrigerated quinoa tends to be drier, so sometimes water will need to be added to make the mixture such that it can be formed into a croquette. Additionally, refrigerated quinoa is not as sticky, so a flour/binder (e.g., sorghum flour or brown rice flour or potato flour) maybe required to get the mixture to stick together.
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QUINOA
1 chavena de quinoa, lavado
2 chavenas de água
6 dentes de alho picados
1/2 colher de chá de sal marinho
pimenta qb
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ACABAMENTO
1 colher de sopa de semente de
linhaca (opcional)
1/2 colher de chá de sal marinho
2 chavenas de milho, congelado
(+- 170g de grãos de milho congelados)
1 chavena de feijão preto,
cozido, lavado, escorrido
1/4 chavena de cebolinho, picado
1/4 chavena de sementes de
abóbora granulada (opcional)
QUINOA
Certifique-se de lavar bem a
quinoa. Coloque quinoa na panela com agua, alho, sal marinho e pimenta. Cubra e
leve para ferver. Depois de ferver, deixe cozinhar por 15 a 20 minutos ou 5min,
desligar o fogao e deixar tapado durante 15min.
(Nota: Se você tiver sobras de
quinoa, você pode usar 2 1/2 chavenas - apenas adicione o alho e pimenta)
ACABAMENTO
Misture a quinoa, sementes de
linhaca, sal, milho, feijão preto cozido, cebola verde (cebolinho) e sementes
de abóbora (se estiver a usar).
COZIMENTO
Coloque papel vegetal num
tabuleiro (se não tem o papel, pode colocar azeite).
Deixe a mistura arrefecer o
suficiente para a mistura ser tratada sem queimar suas mãos (isso deve
acontecer rapidamente uma vez que o milho congelado irá baixar a temperatura).
Usando suas mãos, levar cerca de 2 colheres de sopa de mistura, moldá-la em
forma, e colocá-lo no tabuleiro. Se a mistura parece um pouco seca ou
quebradiça, e é difícil para formar os croquetes, adicione um pouco de água,
para que os croquetes pode ser facilmente formados. Se a mistura parece
demasiado molhada, adicione um pouco de farinha de arroz integral ou outra.
Repita fazendo croquetes usando toda a mistura. Você deve acabar com cerca de
28 pequenos croquetes.
Se desejar, borrife um pouco de
óleo em cada croquete (isto irá dar-lhes uma crosta levemente torrada).
Asse em 200 graus C forno (não é
necessário pré-aquecer forno) durante 35 minutos, ou até que estejam dourados e
têm bordas crocantes.
Sugestao: Acho que tambem
resultara com arroz em vez de quinoa.