Quinoa, Feta & Kale Croquettes in Pitas

  • Prep Time: 15 min
  • Total Time: 30 min
  • Serves: 4

Ingredients

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

Directions

  • Step 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.

  • Step 2

    Meanwhile, in a large bowl, mix feta, tofu, garlic, kale, oregano and cooled quinoa. Blend in egg; season to taste.

  • Step 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.

  • Step 4

    Place three croquettes inside each pita. Top with tzatziki sauce, lettuce, tomato and cucumber.

Tip

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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Nutrition Facts

  • Per serving (1/4 of the recipe)
  • Calories 360
  • Protein 17 g
  • Total fat 15 g
  • Sat fat 7 g
  • Cholesterol 80 mg
  • Carbohydrates 39 g
  • Fibre 5 g
  • Sodium 800 mg