Quinoa, Feta & Kale Croquettes in Pitas

4
Medium
Lunch

Characteristics

Nutritional Facts Per Serving

360
Calories
17 g
Protein
39 g
Carbs
5 g
fiber
Show all nutrition facts

Nutritional Facts

1 4
  • Amount For Serving % Daily Value
  • Calories 360
  • Lipides 15 g
    • Saturated fat  7 g
  • Cholesterol 80 mg
  • Sodium  800 mg
  • Carbs 39 g
    • fiber  5 g
  • Protein 17 g

Ingredients

  • 1/2 cup (125 mL) quinoa, rinsed and drained
  • 3/4 cup (175 mL) water
  • 3/4 cup (175 mL) crumbled feta cheese
  • 1/2 cup (125 mL) crumbled firm or extra firm tofu
  • 1/2 cup (125 mL) kale, centre stems removed and finely chopped
  • 1/2 tsp (2 mL) minced garlic
  • 1/2 tsp (2 mL) dried oregano
  • 1 egg
  • Salt and pepper
  • 4 whole wheat pitas
  • 1 cup (250 mL) tzatziki sauce
  • 4 lettuce leaves
  • 1 tomato, sliced
  • 2 mini cucumbers, sliced

Method

  1. 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.
  2. Meanwhile, in a large bowl, mix feta, tofu, garlic, kale, oregano and cooled quinoa. Blend in egg; season to taste.
  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.
  4. Place three croquettes inside each pita. Top with tzatziki sauce, lettuce, tomato and cucumber.
Note
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.

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