Prep Time: 10 minutes | Cook Time: 30-35 minutes | Total Time: 40-45 minutes |*Servings: 4 servings
Are eggs inflammatory? There has been controversy surrounding eggs since the 1970s due to concerns about the impact of dietary cholesterol on cardiovascular health. However, many studies show that eggs actually improve your cholesterol.
Eggs are a cost-effective source of high-quality protein, B vitamins, vitamin A and selenium. Egg yolks are particularly rich in lutein and zeaxanthin, antioxidants that play an important role in eye health.
There is not enough evidence to suggest that consuming eggs has an impact on inflammatory markers or worsens symptoms in individuals with inflammatory arthritis.
Unless you have an egg allergy, there is no reason not to enjoy this versatile and widely available food.
Nutritional information (per serving*): Calories: 325; Protein (10g); Total Fat (13g); Saturated Fat (3g); Unsaturated Fat (7g); Carbohydrates (41g); Fibre (4g); Sodium (213mg).
This recipe is vegetarian, vegan, gluten-free and lactose-free.
Ingredients
- ¾ cup quinoa (dry, rinsed)
- 3 eggs (whisked)
- 2 tablespoons tomato paste
- 3 tablespoons cornstarch or cassava flour
- 1 stalk green onion, chopped
- ¼ teaspoon turmeric, ground
- ¼ teaspoon black pepper
- ¼ teaspoon salt
- 1-2 tablespoons of olive oil or cooking spray
Equipment
- Large and medium mixing bowl
- Whisk
- Flat pan
- ¼ measuring cup
Instructions
Step 1
Cook quinoa according to the package instructions. It should yield 2-2 ½ cups of cooked quinoa. Transfer to a large mixing bowl and let rest until cool, about 15 minutes.
Step 2
Add eggs, tomato paste, cornstarch, green onion, turmeric, black pepper and salt to quinoa and combine. The mixture will be wet. If it needs more thickening, add 1 or 2 extra tablespoons of cornstarch.
Step 3
Heat oil in a pan over medium heat. Scoop out ¼ cup of quinoa mixture and gently place in hot pan to form a patty of three inches in diameter. Do not overcrowd pan.
Step 4
Cook for three to five minutes on each side until browned and crispy. Work in batches, adding more oil to the pan until all the mixture is used.
Step 5
Place cooked fritters on a plate lined with paper towels.
Step 6
Serve on a bed of mixed greens with tzatziki sauce (recipe below).
Tzatziki Sauce
- 1 cup plain Greek yogurt
- 1 mini cucumber or ¼ English cucumber, peeled, shredded
- 1-2 tablespoon(s) lemon juice
- 1 ½ teaspoon minced garlic
- Salt to taste
- 1 tablespoon olive oil
Mix all ingredients. Serve fresh with fritters.
Extra tips:
- Instead of tomato paste, create a sofrito by combining one tomato, green onion, 1 teaspoon minced garlic and ½ tablespoon of olive oil in a small pan. Cook for three to five minutes, then add to the quinoa.
- Use chives or another herb instead of green onion.
- One serving is three quinoa fritters with one cup of mixed greens and your favourite salad dressing. You may also dip the fritters in tzatziki sauce.
- Refrigerate in an airtight container for up to three days or in the freezer for up to one month.
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About the Author
This recipe was developed by Cristina Montoya, RD (Registered Dietitian), a specialist in anti-inflammatory nutrition and arthritis-friendly eating. Cristina has shared her expertise in Arthritis Talks webinars, helping individuals with arthritis make informed dietary choices for better well-being. Learn more about her work at Arthritis Dietitian.