Black-Eyed Pea and Quinoa Croquettes - 1pt, 11g carbs, 1g fiber

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Black-Eyed Pea and Quinoa Croquettes - 1pt, 11g carbs, 1g fiber

 

Recipe By :Adapted from Vegan with a Vengeance: Over 150 delicious, cheap,

animal-free recipes that rock, by Isa Chandra Moskowitz.

Serving Size : 16 Preparation Time :0:00

Categories : LowerCarbs LowFat (Less than 25%)

Vegan

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3/4 cup dry black-eyed peas

3 cups water -- or enough to cover by 2 inches

1/2 cup quinoa

1 tablespoon olive oil

1 tablespoon soy sauce

1/2 teaspoon dry thyme

1/2 teaspoon dry basil

1 teaspoon paprika

1/2 cup bread crumbs

1 dash salt

black pepper

2 teaspoons olive oil

 

Rinse the peas, place in pot, cover with water, partially cover, and cook,

stirring occasionally, until soft, 30-45 minutes.

 

Meanwhile combine quinoa with 1 c water, cover, and simmer until quinoa is

tender and water has been absorbed, about 20 minutes.

 

When the black-eyed peas are cooked, drain off any water,* then mash. Stir in

oil and soy sauce, then add quinoa, thyme, basil, and paprika. The mixture

should be thick and slightly sticky.

 

Preheat oven to 350.

 

Lightly oil the cookie sheet. Combine remaining ingredients in a small bowl.

Roll the black-eyed pea mixture into balls and flatten slightly, then coat with

bread crumbs and set on cookie sheet. Bake 20 minutes, turn each croquette, and

bake another 20 minutes. Serve with a hearty, flavorful sauce such as mushroom

sauce, squash sauce (topped with walnuts and fried sage), tomato sauce .

 

*Try to use just enough water to cook the peas without having a lot to drain off

(along with all that nutrition) at the end.

You can use canned black-eyed peas, but they cook so quickly and easily that I

strongly recommend using dry ones instead.

You can use just about any kind of bean in place of the black-eyed peas.

 

Yields about 16 croquettes

 

Description:

" 1 pt "

S(Formatted by Chupa Babi):

" 01.24.08 "

Yield:

" 16 croquettes "

Start to Finish Time:

" 1:40 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 73 Calories; 2g Fat (24.4% calories from

fat); 3g Protein; 11g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 114mg

Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fat.

 

NOTES : Crunchy croquettes made from black-eyed peas and quinoa are packed with

vegetarian protein.

 

ChupaNote: add at least 1 teaspoon of red pepper flakes (or harissa or hot sauce

to taste) to the mashed beans before adding the rest of the ingredients.

 

Nutr. Assoc. : 20008 0 0 0 0 0 3091 0 0 0 0 0

 

 

 

 

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