This is a family favourite recipe that I created when my children were tweens and I was trying to keep them interested in healthy food and helping in the kitchen! With a nice balance of macros and a decent amount of iron, they became a hit.
It stemmed from having too many parsnips in the fridge and no idea what to do with them!
Let’s get straight to it!
- 175 g quinoa (1 cup dry)
- 345 g parsnip (one giant root veggie!)
- 70 g cashews (1/2 cup)
- 25 g flaxseeds (2Tbs)
- 16 g tapioca starch (2Tbs)
- 24 g chia seeds (2 Tbs)
- 10 g nutritional yeast (2Tbs)
- 1/2 Tbs garlic powder
- 1 teaspoon curry powder
- 1/2 teaspoon smoked paprika
- 1/8 teaspoon cayenne pepper
Cook up the quinoa per package instructions and in a separate pot, cook the parsnips for about 20 minutes, until they are really soft.
Meanwhile, in a food processor or Nutribullet, blend together the nuts, seeds and spices.
Drain the parsnips and mash them really well, stir in the quinoa until really well combined, then slowly stir in the ground dry mix.
The mixture will get really sticky!!
Scoop out 1/3 cup portions (90 grams) and shape into patties (I HIGHLY RECOMMEND KEEPIGN YOUR HANDS DAMP WITH CLEAN WATER SO IT DOESN’T STICK AND MAKE A MESS)
Cook on medium-high heat on an ungreased, non-stick frying pan (I *love* my copper pan for this, for about 5 minutes per side.
Voila! Makes 12! I double this recipe and freeze the extras on a cookie sheet before storing them with parchment paper between patties in a container.
I serve them with salad or steamed veggies. They are great with a little sauce of preference, ranch, mustard, and ketchup are popular among my family.
This recipe is adaptable to substitutions!
No parsnips? Carrot, squash, sweet potatoes all work.
No chia? Hemp hearts or more flax!
No cashews? Sunflower seeds!
Change up the spices! We don’t add salt to our cooking as my partner is managing blood pressure wih diet and exercise. But you can try adding salt and pepper, skip the curry and italian seasoning or chili powder if you are using a less sweet veggie! Or add powdered boullion seasoning!
Nutritional information for recipe as written:
<a href="http://“>http://<a href=”https://www.verywellfit.com/recipe-nutrition-analyzer-4157076″ target=”_blank”><img width=”320″ height=”630.476″ src=”https://www.verywellfit.com/thmb/CiSP463r4eTKvLvZbcfuEfZLyrk=/1000×0/Nutrition-Label-Embed–238255328-1897968b1379494b8db91678a97a9278.png” /></a>
Enjoy! Let me know what combinations you try!