🧆 Mediterranean Quinoa Broccoli Tikki
These vibrant, protein-packed patties are crispy on the outside and tender inside. Loaded with fiber-rich quinoa, broccoli, and Mediterranean herbs, they’re perfect as a snack, side, or light main dish.
📝 Ingredients
(Makes 10–12 small tikkis)
Main Mixture:
- 1 cup cooked quinoa (cooled)
- 1 cup broccoli florets (steamed and finely chopped or grated)
- ¼ cup grated carrot (optional, adds natural sweetness)
- ¼ cup crumbled feta cheese (or use paneer for an Indian twist)
- 2 tablespoons finely chopped red onion
- 1 tablespoon chopped fresh parsley or cilantro
- ½ teaspoon dried oregano
- ½ teaspoon garlic powder (or 1 small clove, minced)
- Salt & pepper to taste
- 2 tablespoons chickpea flour or oat flour (for binding)
- 1–2 tablespoons olive oil (for cooking/frying)
👩🍳 Instructions
- Mix Ingredients:
In a large bowl, combine quinoa, broccoli, carrot, feta, onion, herbs, and spices. Add flour to bind. Mix until a firm, moldable dough forms. - Shape Tikkis:
Scoop a small amount and shape into flat patties (about 2-inch diameter). You should get 10–12 tikkis. - Cook:
Heat olive oil in a skillet over medium heat. Pan-fry the tikkis for 3–4 minutes per side, or until golden brown and crispy. - Serve:
Enjoy warm with a yogurt-tahini dip, tzatziki, or a side salad.
🍽️ Servings
Serves 3–4 people (10–12 tikkis)
💡 Notes & Tips
- Make it vegan: Use vegan feta or skip cheese entirely.
- No flour? Substitute with mashed chickpeas or ground oats.
- Bake instead of fry: Bake at 200°C (400°F) for 20–25 mins, flipping halfway.
- Meal prep friendly: Can be shaped and frozen raw or cooked and reheated.
🔍 Nutritional Info (Per 3 tikkis, approx.)
- Calories: 180–220
- Protein: 7g
- Carbs: 18g
- Fat: 10g
- Fiber: 3g
✅ Benefits
- ✅ High protein & fiber from quinoa and veggies
- ✅ Kid-friendly & freezer-friendly
- ✅ Vegetarian & gluten-free
- ✅ Great for digestion with fiber and herbs
- ✅ Customizable with cheese, herbs, or spices
❓ Q/A
Q: Can I make these oil-free?
A: Yes! Bake or air-fry instead of pan-frying. Lightly spray with oil for a crisp finish.
Q: Can I use frozen broccoli?
A: Definitely. Just steam and drain it well before chopping.
Q: Can I substitute quinoa?
A: Millet or cooked bulgur can work, but quinoa adds complete protein and fluffiness.
Q: What dip goes well with this?
A: Tzatziki, tahini-yogurt sauce, or a lemon-garlic yogurt dip pairs beautifully.
Q: Can I add more veggies?
A: Yes! Zucchini (grated and squeezed), spinach, or bell peppers can be added—just avoid excess moisture.