Quinoa, sweet potato patties (迷你藜麥蕃薯餅)

  Quinoa, sweet potato patties (迷你藜麥蕃薯餅)  

Quinoa patties 02

 

藜麥又名奎奴亞藜,英文名字 quinoa,讀作 Keen-wah,原產於南美洲安第斯山區,是印加土著居民的主糧,已至少有5,000多年歷史。

藜麥是近年深受消費者大熱追捧的健康食品,尤其是素食者。用法跟其他榖類一樣,其實它是種子,其口感帶煙靭,味道帶有淡淡的堅果味。

其豐富的營養價值和好處被列為完美營養食品 (superfood),被印加人譽為「榖物之母」(mothergrain)。它含豐富蛋白質,九種人體所需的氨基酸,維他命B,鐵質,鎂,奧米加三、纖維等。它的「四低」:低熱量,低脂,低糖,低鈉,不含膽固醇及麩質(gluten-free) 對維持心臟、心血管的健康,體重管理,對腸胃敏感者都很有幫助。但有泌尿問題人仕就要少吃,因藜麥和菠菜一樣,含草酸鹽,可引致結石。

在街外大家可見藜麥常用在沙津中,其實在屋企都很容易煮,用電飯煲煮都得,很方便,個人比較喜歡混入一小把加入平日食開的白米一起煮。

另外又可以用在其他菜式中,例如可放些在什菜湯中,又或可代替米用來當作炒飯一樣看待,最啱那些「唔嗅米氣」的一族,哈哈😜。

在這兒我想和大家分享的就是這個迷你藜麥蕃薯餅。家裏有本德文烹飪書,書名: VEGAN LOVE STORY, Hiltl & Tibits-The Cookbook. Hiltl (1898年創辨是全世界第一間素食餐廳) 和 Tibits 均為瑞士很有名的素食餐廳。

書內有一個藜麥薯仔扒的食譜,我靈機一觸做了這迷你藜麥蕃薯餅,可當正餐,小食或伴菜。

 

A few weeks ago, there was a new Facebook group created for Bloggers in Switzerland. One of the bloggers, Walking on Mom has suggested to do a Round-Up of family-friendly vegetables-based recipes, so I am contributing this Quinoa, sweet potatoes patties which I have adapted from the Vegan Love Story, Hiltl & Tibits Cookbook.

Hiltl is the world first vegetarian restaurant, established since 1898. It is located in Zurich. Tibits belongs to Hiltl group, it is casual-dining and buffet style, first Tibits restaurant was started in 2000, and now can be found in Basel, Bern, Zurich, Lucern, Winterthur and London.

It’s truly amazing to see how veggie dishes can be prepared easily and tasty can fill you up and that you won’t miss the meat a bit.

Quinoa is seen a lot in salads, I find this is another nice idea to consume quinoa, these patties can be served as main meal alone or as a side-dish or finger-food.

 

Quinoa patties 01b

 

 

Quinoa patties 02a

 

Quinoa patties 03

 

Quinoa patties 04

 

Quinoa patties 06a

img_3627

 

Ingredients

材料:

  • 藜麥……………………1/2 量杯 (90克)
  • 蕃薯……………………1 個 (~ 350克)
  • 新薯仔 ……………….4個 (細)
  • 意大利平葉芫荽(又名歐芹或香菜) ……………1小把
  • 中式莞荽 …………………………………………………1小把
  • 粟粉…………………..3-4
  • 洋蔥⋯⋯⋯⋯⋯ 1小個
  • 鹽,白胡椒粉…………少許
  • 印度咖哩粉 Madras Curry…………..1湯匙
  • 生菜
  • 天然希臘乳酪…………..1小桶 (150ml)

 

  • 1/2 cup  (90g) quinoa
  • 1 medium sized sweet potato (~ 350g)
  • 4 small new potatoes
  • Handful of flat-leaf parsley
  • Handful of fresh coriander
  • 3-4 tbsp. corn starch (Maizena)
  • A small onion, cut finely into small pieces and sautéed
  • Pinches of salt
  • Pinches of fresh ground Black pepper
  • 1 tbsp Madras curry
  • 1/2 tbsp vegetable bouillon powder
  • Little gem lettuce
  • a small tub (150g) plain Greek yogurt

Directions

  1. 將藜麥放在幼細的篩,在凍水喉中冲洗,用手轉動察洗(就如洗米一樣)大概一分鐘左右,這樣有助去掉苦澀味。
  2. 將洗過的藜麥放入鍋中,加水和少許鹽 (或可選用蔬菜上湯),藜麥和水的比重為1:2,加熱至煮滾,然後加上蓋子,轉至小火,煲大概十五分鐘左右。
  3. 熄火,不要動蓋子,靜置5分鐘。之後開蓋,拌勻待涼。
  4. 蕃薯和薯仔去皮,有水烚好大概20分鐘視付大細,接著放到大碗中,用搗碎器顏碎至薯蓉。
  5. 洋蔥切碎,炒至呈透明, 待涼。
  6. 中意莞茜切碎。
  7. 將所有食材和調味料拌勻。
  8. 用手搓至小圓餅狀, 然後用手掌輕壓平。
  9. 用平底鑊加少許油煎大約7-9分鐘,至金黃色。
  10. 可加生菜和原味希臘乳酪伴吃。

 

  1. Place the quinoa in a fine mesh strainer and rinse by running in a cold water tap for a minute of so, wash the quinoa by swishing and rubbing with your hand and then drain. This will help to remove the bitterness taste of the quinoa.
  2. Cook the quinoa in a saucepan with water and a bit of salt or using vegetable broth. The ratio of quinoa and water should be 1:2. Bring to boil. Cover, turn into low heat and simmer for about 15 minutes.
  3. Turn off the heat and let it stand for 5 mins with the cover on. After 5 mins, remove the cover and stir with a spoon and let the quinoa to cool down.
  4. Peel & boil sweet potato and potatoes, let cool down and then cut into small cubes.
  5. Finely chop the onion and sauté until translucent, set aside to cool.
  6. Finely chopped the herbs.
  7. Mix all the above and seasonings together.
  8. Shape the mixture into small balls and gently flatten the patties with your hand.
  9. Panfry with a little olive oil for 7-9 minutes until golden brown.
  10. Serve with lettuce leaves and Greek yogurt.
Enjoy!

 

Other Info

  Recipe Type : Appetizer, Main Course, Side Dish, Snack, Starters
  Preparation Time : 01:00
  Cooking Time : 00:20
  Total Time : 01:20
  Yield :
  Rating :      

10 Responses

  1. Kate Orson

    yummy! We love the Tibits in Basel, and it will be so much fun recreating these at home.

  2. These look and sound delicious. I’ll be pinning this and trying it after the holidays. I love Hiltl and Tobias. Thanks for posting.

Leave a Reply