Cracked Quinoa Cakes with Tamari Mushrooms
Bursting with the flavors of shallot, garlic, onion, and mustard, Chef Ryan’s Cracked Quinoa Cakes wrap their classically fluffy quinoa interior in a crunchy, crispy exterior.
The cakes rest on a bed of tangy arugula, sweet apple slices, and mellow, tamari-roasted mushrooms. A drizzle of Chef Ryan’s lemony cashew cream makes the perfect finishing touch.
A single, three-cake serving provides 5 grams of fiber, 9 grams of protein, and only 230 gluten-, egg- and oil-free calories!
Not only that, but Dr. Michael Greger gives quinoa high marks for its amounts of:
- folate
- vitamin E
- magnesium
- iron
and zinc.
Cracked Quinoa Cakes and Heart Health
According to this randomized clinical trial from a research team at Melbourne’s La Trobe University School of Life Sciences, it’s also a superior cardiovascular protectant.
The trial’s participants who ate 1 cup of cooked quinoa daily for 12 weeks experienced an average 36-percent drop in their triglyceride levels.
In Dr. Greger’s words, “That’s comparable to what one gets with triglyceride-lowering drugs or high-dose fish oil supplements.”
He also recommends cooking with red or black quinoa instead of white because they’re both much higher in antioxidants. But one thing is certain: Chef Ryan’s Cracked Quinoa Cakes are always too good to miss, no matter what color they are!
PrintCracked Quinoa Cakes with Tamari Mushrooms
- Author: Gregg Rozeboom
- Yield: 2 servings 1x
- Diet: Vegan
Ingredients
1/2 cup quinoa
1 T ground flaxseed
1 shallot
4 garlic cloves
8 oz. mushrooms
1/4 cup tamari
1 lemon
1/3 cup cashews
1 T nutritional yeast
1 tsp salt
pinch of black pepper
1 tsp mustard powder
1 tsp dried parsley
½ tsp onion powder
1/2 cup gluten-free bread crumbs
1 apple
Handful of arugula
Instructions
- If you don’t have a high speed blender (Vitamix) make sure you soak the cashews in water prior to making this recipe for at least 4 hours.
- Heat oven to 400 degrees.
- Thinly slice the mushrooms and marinate with tamari.
- Spread mushrooms on a baking sheet. Place in oven to roast for 25 min.
- Cook quinoa according to package instructions with a pinch of salt and water.
- Add ground flaxseeds and 2 T warm water to a small bowl and whisk. Roughly chop shallot and just 2 of the garlic cloves.
- Zest and juice the lemon.
- Drain cashews, add to blender with 2 more garlic cloves, lemon juice and zest, nutritional yeast, and salt. Blend on high speed until completely smooth. Add small amounts of water as needed if it is too thick.
- Add quinoa, flaxseed mixture, shallot, garlic, mustard powder, parsley, onion powder, and bread crumbs with pinch of salt and pepper to a food processor. Pulse until everything is combined.
- Wet hands and form mixture into 6, round cakes about a 1/2 in. thick.
- Heat large nonstick skillet over medium high heat. Add cakes to skillet and cook for 5 minutes per side.
- Thinly slice apple, lay arugula on serving plate. Place, apples, mushrooms, and quinoa cakes over arugula and drizzle with lemony cashew cream.
Nutrition
- Serving Size: 1
- Calories: 460
- Sugar: 18 g
- Sodium: 1010 mg
- Fat: 17 g
- Saturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 64 g
- Fiber: 10 g
- Protein: 18 g
- Cholesterol: 0 mg