Vegetarian Croquettes with Potato and Quinoa
Easy and healthy potato quinoa croquettes work great as an appetizer or party food. Packed full of tons of healthy ingredients and taste great too.
Servings 6 people
Calories 279kcal
Ingredients
- 10 ounce yukon gold potatoes
- ½ cup onion finely diced
- 2 cloves garlic minced
- 1 tablespoon olive oil
- ¼ cup walnuts finely chopped
- 1 cup quinoa cooked
- 1 egg lightly beaten
- 1 tablespoon parsley chopped
- Salt and pepper to taste
- 1 cup whole wheat breadcrumbs
- ¼ cup avocado oil for frying
Instructions
Prepare the croquette mixture
- Peel potato(es), cut into large chunks and place in a pot of water. Bring to a boil and cook potatoes until tender. Remove from heat and drain well. Transfer to a bowl and mash with a fork or masher.
- Heat 1 tablespoon of olive in a skillet over medium high heat. When oil is hot, add onions and garlic and cook until softened. Stir frequently to keep from burning.
- Combine the mashed potatoes, egg, cooked onions and garlic, walnuts, quinoa and parsley together until well combined. Add salt and pepper as desired.
To shape and cook the croquettes
- Measure out 2 tablespoons of the mixture and shape into ovals.
- Place the breadcrumbs in a shallow bowl or plate and add salt and pepper to taste. Place each croquette into the breadcrumbs, pressing gently so the breadcrumbs coat the outside.
- Heat about ⅛ inch of oil in a skillet over medium high heat. When oil is hot, add the croquettes to the pan. Leave enough room around the croquettes in order to turn them. It may require cooking them in batches.
- Turn them over to brown all the sides. When cooked, remove from the pan and keep warm in a 200 degree oven while you cook the remaining croquettes.
Notes
Recipe makes about 12 croquettes.
Tips for BEST Results:
After mixing all the ingredients give it a taste so you can best adjust the salt. Potatoes require a bit more of a heavy hand with salt than other ingredients.
Use a measuring spoon to divide up the mashed potatoes and quinoa which helps to make the cooking time of the croquettes consistent.
Use a potato ricer or handheld masher to get as many lumps out of the potatoes as possible.
Make sure your oil is hot before adding the croquettes. You can test the oil by dropping in a pinch of breadcrumbs. If the oil begins to bubble around the crumbs, it’s ready to cook the croquettes.
Nutrition
Calories: 279kcal | Carbohydrates: 32g | Protein: 6g | Fat: 17g | Saturated Fat: 2g | Cholesterol: 27mg | Sodium: 113mg | Potassium: 303mg | Fiber: 4g | Sugar: 2g | Vitamin A: 96IU | Vitamin C: 15mg | Calcium: 25mg | Iron: 2mg