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