Quinoa, Bulgur, and Broccoli Patties: The Fit and Protein-Rich Second Course
If you’re looking for a healthy and quick lunch idea that combines taste and wellness, these quinoa and bulgur patties are the ideal solution. A vegetarian-style second course that takes advantage of the properties of superfoods to offer you a complete, digestible meal rich in antioxidants.
The Health Ingredients: Quinoa, Bulgur, and Broccoli
Nowadays, food awareness involves choosing functional ingredients, first and foremost, quinoa, one of the superfoods par excellence, a source of complete plant proteins and gluten-free. Bulgur, digestible and low in fat, is perfect for giving texture to the patties. Broccoli is a concentration of antioxidant properties to support the immune system. Finally, the Greek feta, added for a special touch of savoriness that pairs divinely with the aromatic note of mustard.
Versatility in the Kitchen: From Buffet to Meal Prep
These patties are not only good, but they are also incredibly versatile. You can serve them as:
Vegetarian Main Course: Accompanied by chickpea hummus or a Greek yogurt sauce.
Gourmet Finger Food: Ideal for informal buffets or healthy appetizers.
Weekly Meal Prep: Prepare them in advance! They will keep perfectly and will be excellent both reheated or at room temperature.
Other ideas for veggie burgers that might interest you:
- Difficulty: Easy
- Cost: Medium
- Preparation time: 30 Minutes
- Portions: About 12 patties
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: Fall, Winter
Ingredients
⚠ THIS RECIPE INCLUDES ONE OR MORE AFFILIATE LINKS. The products I recommend are the same ones I use in my recipes; purchasing them through my blog helps support me and my work, while it doesn’t cost you anything extra!
- 1 broccoli (one head)
- 4.6 oz quinoa and bulgur (precooked)
- 3.2 oz feta
- 1.8 oz corn flour (fine)
- 1 egg
- 1 tbsp mustard
- A few leaves basil
- 0.14 oz herbs (dried: chives, oregano, marjoram, thyme, bay leaf, and rosemary)
- 0.7 oz milk (if necessary)
- 5 tbsps extra virgin olive oil
- to taste salt
Tools
- 1 Food Processor
- 1 Knife
- 1 Baking Tray
- 1 Steamer Basket
- 1 Saucepan
Steps
Clean the broccoli, removing the tougher parts, breaking it into florets and rinse them thoroughly under running water (fig. 1).
Dry them well by patting with paper towels and transfer them to a baking tray lined with parchment paper. Season with 2-3 tablespoons of oil, the mix of dried herbs, and bake at 350°F for 20′.
Meanwhile, in the bowl of a food processor, place the bulgur and quinoa previously steam-cooked and well-drained* along with the crumbled feta coarsely.
Add the basil leaves and the sifted fine corn flour.
Then incorporate the egg previously beaten with a pinch of salt and the mustard.
Blend in pulses, adding a little milk if necessary.
You should obtain a workable and homogeneous mixture.
With hands always well dampened, take 1 tablespoon of this mixture at a time and create the patties flattening them slightly.
Place them on a baking tray lined with parchment paper, drizzle with 2 tablespoons of oil on top and bake at 375°F for 15′, then flip them, lower the temperature to 350°F and continue cooking for another 5′.
Alternatively, to speed up, you can cook them in a well-oiled pan for a few minutes on each side.
Serve them hot or warm on a bed of salad or accompanied by hummus, mustards, or yogurt sauces as desired.
And voilà… the quinoa, bulgur, and broccoli patties with feta and mustard aroma are ready to be enjoyed!
Bon Appétit from FeFé’s Kitchen!
Storage
👉 You can store the patties in the fridge in suitable refrigeration containers for 1-2 days.
Tips, Notes, Variations, and Suggestions
🟣 * I recommend steaming quinoa and bulgur, as it is the best cooking method for this type of dish. If you don’t have a steamer, boil them in a little lightly salted water until fully absorbed, loosen and let cool. For convenience, there are several brands available that offer pre-cooked grains ready to dress.
🟣If you don’t have quinoa and bulgur but are looking for gluten-free alternatives:
Millet: The best choice to replace both. It has a superior natural binding capacity that makes the patties very firm.
Buckwheat: Perfect for a boost of iron and a more rustic and “nutty” flavor.
Whole Wheat Couscous: A great alternative to bulgur if you’re short on time, as it only requires a few minutes of infusion.
🟣Substitute the Vegetables: Broccoli can be replaced with other fiber-rich vegetables like cauliflower which pairs well with feta and mustard.
Spinach or Swiss chard is also excellent: finely chop and squeeze well after cooking to prevent them from releasing too much water into the dough. Finally, depending on the season, you can also use grated zucchini: remember to salt them and let them drain for 15 minutes or squeeze them with your hands before adding them to the grains.
🟣If you don’t want to use eggs or are looking for alternatives to corn flour: use chickpea flour: it will be the perfect natural binder and add plant proteins, absorbing moisture perfectly. Or try potato starch or cornstarch for a silkier texture and impeccable hold in the pan.
🟣Substitute the Protein while maintaining savoriness: instead of Greek feta, you can use:
Smoked Tofu (Vegan option): crumble it finely; it will give a character note similar to feta without animal derivatives, or well-drained cow’s ricotta: for a softer patty with a more neutral flavor.
🟣To enhance the savoriness of feta and the earthy taste of quinoa, I recommend a vegan mayonnaise for a fusion touch or a yogurt and mustard sauce for a burst of freshness.
FAQ (Questions and Answers)
1. Is it better to bake quinoa patties in the oven or cook them in a pan?
Both cooking methods are valid. The oven ensures a uniform and light cooking (350°F for 20 minutes), while the pan with a drizzle of EVO oil gives a crunchier and tastier outer crust. If you’re short on time, the air fryer at 375°F for 10 minutes is the top method.
2. What to do if the patty mixture is too soft?
Add a tablespoon of ground oatmeal. They will absorb excess liquids in a few minutes, improving the structure without weighing down the dish.
3. Can they be cooked in the air fryer after substitutions?
Absolutely yes. Whatever variant you choose, the air fryer remains the top method at 375°F for 10 minutes for guaranteed crispness.
