Quinoa and Vegetable Patties - PCOS-Friendly Recipe
Nutrition per Serving
350
Calories
12g
Protein
45g
Carbs
15g
Fat
Grocery list: quinoa, onion, bell pepper, carrots, spinach, garlic, breadcrumbs, Parmesan, egg, olive oil. The quinoa in this recipe has a low GI, making it a great choice for those with PCOS.
Ingredients
- 1 cup quinoa (170g)
- 2 cups water (480ml)
- 1/2 cup chopped onion (75g)
- 1/2 cup chopped bell pepper (75g)
- 1/2 cup shredded carrots (60g)
- 1/2 cup chopped spinach (30g)
- 2 cloves garlic, minced
- 1/2 cup breadcrumbs (60g)
- 1/4 cup grated Parmesan (25g)
- 1 egg, Salt and pepper to taste
- 2 tablespoons olive oil (30ml)
Instructions
- Rinse quinoa under cold water.
- In a pot, bring water to a boil. Add quinoa, reduce heat, cover and simmer for 15 minutes.
- In a large bowl, combine cooked quinoa, vegetables, garlic, breadcrumbs, Parmesan, and egg. Season with salt and pepper.
- Form mixture into patties.
- Heat olive oil in a pan over medium heat. Cook patties until golden brown, about 4 minutes per side.
These Quinoa and Vegetable Patties are a fantastic PCOS-friendly lunch option. Quinoa is a low GI food that helps regulate blood sugar levels, which is crucial for managing PCOS. The vegetables provide essential vitamins and minerals, while the olive oil adds healthy monounsaturated fats. This recipe is also high in fiber, which can help manage PCOS symptoms. Enjoy these patties for a satisfying and nutritious meal.
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