Quinoa, Feta & Kale Croquettes in Pitas

Prep time: 15min
Total time: 30min
Serves:4
1/2 cup
quinoa, rinsed and drained
125 mL
3/4 cup
water
175 mL
3/4 cup
crumbled feta cheese
175 mL
1/2 cup
crumbled firm or extra firm tofu
125 mL
1/2 cup
kale, centre stems removed and finely chopped
125 mL
1/2 tsp
minced garlic
2 mL
1/2 tsp
dried oregano
2 mL
1
egg
Salt and pepper
4
whole wheat pitas
1 cup
tzatziki sauce
250 mL
4
lettuce leaves
1
tomato, sliced
2
mini cucumbers, sliced
Per serving (1/4 of the recipe):
calories
360
fat
15 g
saturated fat
7 g
carbs
39 g
protein
17 g
cholestrol
80 mg
fibre
5 g
sodium
800 mg

Directions

  1. Place quinoa and water in medium saucepan. Bring to a boil then immediately reduce heat to medium-low. Cover and cook 10 min; remove from heat. Let stand 5 min. then uncover and cool.

  2. Meanwhile, in a large bowl, mix feta, tofu, garlic, kale, oregano and cooled quinoa. Blend in egg; season to taste.

  3. Preheat oven broiler, with rack in middle of oven. Using 2 tbsp (30 mL) at a time, shape mixture into 12 egg-shaped "croquettes". Place on foil-lined baking sheet. Broil croquettes about 7 min., turning once, or until golden brown and crispy on edges.

  4. Place three croquettes inside each pita. Top with tzatziki sauce, lettuce, tomato and cucumber.

Tip

To make your own tzatziki, seed a medium cucumber into lengthwise ribbons using a vegetable peeler. Finely chop cucumber ribbons, mix with 2 cups (500 mL) plain Greek yogurt, a minced clove of garlic, and season with salt to taste.