Prep Time: 20
Cook Time: 10
Total Time: 30 mins
Yield: 4 mouth-watering patties
Discover a fuss-free and wholesome recipe for Broccoli Cakes, crafted from readily available ingredients. This delicious, quick-to-prepare dish makes for a filling meal that is extremely satisfying. I find these delicious cakes to be especially delicious when served with a light side of salad or some simple sautéed greens since they perfectly blend satisfaction with lightness.
While they won’t magically cure your gout, they do boast anti-inflammatory properties that can help ease those unwelcome flare-ups. We believe in enjoying life to the fullest, even when your joints are being stubborn.
Our Broccoli Quinoa Cakes are a guilt-free treat that allows you to enjoy each bite without worrying about uric acid crystals. So, if you’re ready to take off on a delicious trip that will satisfy your taste buds while also regulating your gout, keep reading for the recipe walk-through below.
These vegetarian Broccoli Quinoa Cakes take only 30 minutes to prepare and are a great healthy supper that the whole family will enjoy! So, get your aprons ready, because it’s time to work some magic in the kitchen!
Gout-Friendly Benefits of Broccoli Quinoa Cakes
One of the reasons I am a stickler for making patties is that they are just so unbelievably versatile. Plus, you can use whatever vegetables you have in your fridge, blend them with grains (or not), and season to taste. Unsurprisingly, there are a ton of recipes you can look up, so I am always on the hunt for new ideas.
But the real kicker for me is that these Broccoli Quinoa Cakes provide a ton of gout-friendly benefits. And, again, they taste unbelievable! They contain the anti-inflammatory properties of broccoli, the low-purine content of quinoa, and the absence of high-purine ingredients. By enjoying these cakes, individuals with gout may reduce inflammation, support healthy uric acid levels, and enjoy a delicious meal that supports their well-being.
Let’s take a quick peek at some of the incredible benefits.
Broccoli possesses numerous qualities that make it beneficial for gout prevention, including:
- Low-purine content: Broccoli contains relatively low levels of purines, which lead to uric acid production and gout. Broccoli was identified as a low purine alternative in a 2014 study on purine levels in foods, containing roughly 70 milligrams (mg) per 100 grams (g).
- Rich in vitamin C: According to the Arthritis Foundation, eating foods strong in vitamin C can help lessen the frequency of gout attacks. Broccoli is a good source of vitamin C, which helps lower uric acid levels in the body.
- Loaded with antioxidants: Broccoli is high in antioxidant chemicals that fight inflammation. According to research published in 2015, integrating broccoli in a healthy diet may help with the treatment of chronic illnesses like gout.
Needless to say, broccoli’s low purine content, high vitamin C concentration, and abundant antioxidant activity make it an excellent supplement to gout-prevention techniques and promote overall well-being. It’s no wonder I use it in many of my other recipes!
Quinoa is a versatile seed (and one of my favorite ingredients!) that can be used in place of starchy grains because it is gluten-free. It belongs to the same family as beets, chard, and spinach. Quinoa is a key plant-based protein source since it is high in protein and includes all nine essential amino acids.
Quinoa, originating in South America and cultivated for millennia, was a staple diet for the Incas. Today, it continues to gain appeal among food enthusiasts as a superior substitute for bulgur wheat, couscous, and rice.
Here are some health benefits of quinoa:
- Reduces risk of chronic disease: Quinoa’s anti-inflammatory phytonutrients make it potentially beneficial for preventing and treating diseases.
- Good for losing weight: Quinoa’s fiber and protein content helps with weight management by keeping you full and reducing cravings, thanks to its low glycemic index.
- Improves gut health: Quinoa supports gut health by reducing inflammation and nourishing and promoting diversity of beneficial bacteria.
List of Ingredients
- 1/2 cup of cooked quinoa (or 1/2 cup uncooked quinoa).
- 8 ounces fresh broccoli florets (4-5 cups).
- 1 scallion, diced.
- 1/4 cup chopped herbs- basil, dill, Italian parsley, or cilantro (whatever you have on hand).
- 1 egg.
- 1 teaspoon salt.
- 1/4 teaspoon pepper.
- 1 garlic clove that has been coarsely minced (or 1/2 teaspoon of garlic powder).
- 1/4 cup almond flour, or substitute breadcrumbs as necessary.
- Cheddar, Jack, Mozzarella, or vegan cheese, 1/2 cup, grated.
- for searing, 2 to 3 teaspoons of oil.
- Garlic-Flavored Yogurt (mix together: 1 small, minced garlic clove, 1 tbsp lemon juice, 1/4 tsp salt, and 2/3 cup plain yogurt)
Step-By-Step Instructions for Broccoli Quinoa Cakes
- Cook the Quinoa: Give the quinoa a good rinse in a fine-mesh strainer, then let it drain. Pop the quinoa and 1 cup of water into a teeny-tiny pot, bring it to a boil, cover it up, lower the heat to low, and let it simmer for 10-12 minutes until it’s tender and all the water is absorbed. Turn off the heat, keep it covered, and give it a cozy 5-minute rest.
- Steamed Broccoli’s Are the Best: While you’ve got the quinoa cooking, steam the broccoli until it’s nice and tender, making sure not to overdo it. Once it’s cooked, give it a good drain, let it cool down, and gently pat it dry. Remember, it’s super important for the broccoli to be properly cooked and dried so that the cakes hold together perfectly.
- Combine all the Good Stuff: broccoli, scallions, herbs, cooked quinoa, egg, salt, pepper, garlic, and cheese – in a food processor and give it a few pulses until it’s finely ground. Then, add in the almond flour and mix it in well. The mixture should hold its shape when spooned and be a tad sticky, perfect for forming patties.
- Bake: Preheat the oven to 350°F. Place the patties on a baking sheet lined with parchment paper. Bake them in the oven until they develop a deep golden crust and the center is slightly puffed (indicating the egg is cooked through). It usually takes around 15-20 minutes.
Let Us Know Your Thoughts!
You can refrigerate the patties for later or keep them warm in the oven. Enjoy them with the garlic yogurt sauce, a slaw, side salad, or sautéed greens. Don’t forget to share your thoughts on this recipe in the comments below!