Herb and feta quinoa patties
Did you know herbs can pack in just as much nutrition as vegetables? Just like green leafy vegetables, fresh herbs are a good source of vitamins A, C and K and contain polyphenols – powerful plant compounds that have both antioxidant and anti-inflammatory properties. Herbs are also alkalising and help support the bodies natural detoxification processes.
Growing herbs is a great way to help kids understand where their food comes from and research shows that children who are involved in the preparation of their food – especially vegetables – develop a more positive attitude towards, and preferences for, those foods. You don’t need a big garden to grow them in either, just a few pots on the window sill will do.
Some of my favourite herbs for kids to grow include: mint, basil, dill, chives and parsley. Their fragrance and mild versatile flavours mean kids can happily pick, smell and eat the leaves raw or sprinkle them over some of their favourite dishes – even just a small amount goes a long way to giving them a nutritional boost.
These little herb and feta quinoa patties are full of freshness and make a great lunchbox addition or vegetarian burger option. Quinoa is high in protein and fibre, two important nutrients that work to keep kids tummies feeling fuller for longer and their energy levels stable.
Prep time: 10 mins + 1 hour
Cook time: 20 mins
• 2 ½ cups pre-cooked quinoa
• ½ cup rolled oats
• 4 free range eggs
• 180g feta cheese
• 4 shallots
• 1 cup chopped fresh herbs – parsley, dill and mint work well
• Zest of half a lemon
• Olive oil for frying
1. In a large mixing bowl, combine cooked quinoa, oats, eggs, feta cheese, chopped herbs, shallots and lemon zest and mix together until everything is well combined. Place in the fridge to set for one hour.
2. Using a tablespoon of mixture, form 20 small patties with your hands.
3. Heat olive oil in a frying pan over a medium heat. Add the patties and fry for about 2-3 minutes on each side or until golden brown.
4. Store leftovers in the fridge for up to five days.
Lucy Stewart is a mum who is nutritionist specialising in babies and kids health, and a recipe developer. You can find more of her recipes at https://lucystewartnutrition.com