Quinoa as a ‘premium grain’. This premium grain is high in fiber, vitamins, minerals and protein. It contains an array of phytochemicals which help to maintain a healthy GI tract, regulate blood sugar and control appetite. Pistachio nuts are also a good source of vitamin E which boosts the immune system and alleviates fatigue. In small amounts they are a nutritious addition to any diet, and particularly beneficial for vegetarians.

 

 


Preparation: 10 mins

Cooking time: 10 mins

Serves: 12

Ingredients:

  • 1 cup (dry) quinoa
  • 200mls salt-reduced vegetable stock
  • 2 tspns moroccan seasoning
  • 20g pistachio nuts
  • 150g silken tofu, cut into 1 cm cubes
  • ¼ cup mixed fresh herbs, finely chopped
  • mint, coriander and parsley
  • 1 whole egg
  • canola oil cooking spray

Method:

Pour stock into in fry pan and bring to boil. Turn off heat; add couscous and Moroccan seasoning to stock. Give it a quick stir then place lid on top for 5 minutes. Remove lid, fluff couscous with a fork and transfer to a mixing bowl. Place pistachios in Magic Bullet/blender and blend for 5 seconds. Add tofu, pistachios nuts, herbs and egg to couscous. Mix together well. Spray fry pan and heat. Shape mixture into small ’bite’ size patties and cook for 3 minutes each side, until nice and golden. Serve immediately with salad or boost the carb content by enclosing in a tortilla or rye mountain bread wrap.

Serving suggestion: Mix together 2 tablespoons of natural yoghurt and a teaspoon of freshly chopped mint and place on top of the Moroccan bites.  Delightful!

Nutritional Information

Per serving: 1 cake

Energy (k/cal) 110.2 k/cal
Protein 4.0g
Carbs 15.0g
(sugar) 1.3g
Fibre 1.1g
Fat 3.8g
(saturated) 0.6g

Dr Paul Cribb is an award-winning sports scientist, author, personal trainer and the creator of mp-body.com – the first ever science-based, research-proven, nationally accredited body transformation program. Learn more here

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