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quinoa bean patties with healthy ketchup 448

By Hiba Giacoletto, Healthwise

I wanted to share a new recipe for Baked Quinoa and Bean Patties with Healthy Ketchup.

Healthy Ketchup

This recipe contains several umami ingredients: The dried tomatoes, red wine vinegar, tamari sauce (or soy sauce), onion and garlic. It also combines a mix of tastes: Salty (sun-dried tomatoes + tamari sauce), sweet (from the maple syrup), pungent (onion + garlic), sour (vinegar). The addition of allspice also adds complexity to this fusion of tastes. This makes for a very sophisticated, grown-up version of ketchup that kids will probably not like (sorry!). Play around with adding more or less of certain ingredients to find a balance you like – taste is very individual.

Ingredients:

  • 20 sun-dried tomatoes (buy them in bags without oil)
  • 1 tbsp red wine vinegar
  • 2 tbsp apple cider vinegar
  • 1 onion, peeled
  • 2 cloves garlic, peeled
  • 2 tbsp maple syrup
  • 1  tbsp olive oil
  • 1 tbsp tamari sauce (or soy sauce)
  • 1/2 tsp allspice or ground cumin if you don’t have allspice
  • 3/4 cup water (more or less depending on how liquid you want it)

Method:

Combine all the ingredients in a blender or food processor and pulse until it is smooth. Adjust seasoning to suit your taste. If you want a milder flavor, use less sun-dried tomatoes and replace with canned or fresh tomatoes.  Store in a sealed jar in the fridge for up to 1 week. Makes 1 large jar.

Baked Quinoa + Bean Patties

These super quick and simple patties were inspired by Sweet Artichoke. They make about 12 medium sized patties.

You can store leftovers in the fridge for 1-2 days and reheat or eat them cold. I find they go especially well with the healthy ketchup recipe above and you can also serve them with a salad or vegetables. They also go well with hummus. The combination of quinoa and beans makes them a good source of protein.

Ingredients:

  • 1 cup of cooked quinoa
  • 1 cup of cooked white beans (or 1 can rinsed beans)
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tsp ground cumin
  • 1/4 tsp salt
  • a few grinds of pepper

Method:

Pre-heat oven to 180 degrees Celsius. Combine cooked quinoa and white beans in a bowl and mash them using a potato masher. Add the rest of the ingredients and combine. Form patties and place on a baking tray with parchment paper. Place in the oven and cook for about 30 minute, until the patties are brown and firm.

Author's bio

hiba portrait

Hiba Giacoletto is a Certified Health Coach from the Institute for Integrative Nutrition (IIN) with a Masters Degree in Psychology

Hiba helps people lose weight, feel more energetic or take control of their eating without diets or deprivation. She believes that no one way of eating or living works for everyone and that it is about experimenting to find what truly works for you. She uses a unique blend of NUTRITION + PSYCHOLOGY + COACHING to help people start trusting their body's wisdom to make food and lifestyle choices that enable them to look and feel their best. She is convinced that regardless of what you might have tried in the past, she can help you get unstuck, overcome self-sabotage behavior and find your mojo!

You can book a FREE 45 minute Health Chat via her website, www.healthwise.ch to find out whether Health Coaching is right for you.

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