- Level
- very easy
- Prep Time
- 15 min
- Total Time
- 30 min
- Serves
- 4
Ingredients
- 1/2 cup
- quinoa, rinsed and drained
- 125 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 to taste
- 4
- whole wheat pitas
- 1 cup
- tzatziki sauce
- 250 mL
- 4
- lettuce leaves
- 1
- tomato, sliced
- 2
- mini cucumbers, sliced
Directions
- Step 1
- Place quinoa and 3/4 cup (175 mL) 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.
- Step 2
- Meanwhile, in a large bowl, mix feta, tofu, garlic, kale, oregano and cooled quinoa. Blend in egg; season to taste.
- Step 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.
- Step 4
- Place three croquettes inside each pita. Top with tzatziki sauce, lettuce, tomato and cucumber.
Tips
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.
Nutritional Facts
- Per:
- Calories:
- 360
- Fat:
- 15
- Saturated Fat:
- 7
- Monounsaturated Fats:
- Trans:
- Trans:
- Carbs:
- 39
- Fibre:
- 5
- Sugar:
- 0
- Sugar Alcohols:
- Cholesterol:
- 80 mg
- Protein:
- 17
- Iron:
- Sodium:
- 800 mg
- Potassium:
- 0
- Calcium:
- Omega 3:
- Omega 6:
- Vitamin A:
- Vitamin C:
