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Mini Quinoa Cutlets

We were on a sugar challenge for a week inspired from the 'Fed-Up' sugar challenge. What is Fed-up? If you have not heard about the movie Fed-Up, please do check it out. Fed-up is a brave attempt from the producers of 'The Inconvenient Truth'  and is narrated by Katie Couric. It is an educational and inspirational movie for everyone, especially for parents trying to solve the obesity problem in America. Watch the official trailer here.

When we, the 3 souls at quick'n'healthy, go on a sugar challenge, what do we keep away from? Pretty much nothing actually, because our only consumption of direct sugar is in the form of organic coconut palm sugar and raw honey (both in moderation). Also, some concentrated fruit sugar in the form of dried fruits like dates, raisins, figs etc. Since we do not buy any store bought sauces, condiments or anything from a can or a bottle or packet, we do not consume any hidden sugar either. So just to be part of the community and to support the cause, we kept ourselves away from coconut palm sugar, raw honey and dried fruits for a week. If you are on the SAD diet though, it is not that easy. I can list down a long list of things that are either a direct or an indirect source of sugar. Almost anything that comes in a packet and is processed has hidden added sugar, and when it says low-fat, be sure that it has double the sugar to make it taste good. Read about the Fed-Up sugar challenge here.

Now on to today's post. When we are on a sugar-free challenge, we had to keep away from our snacks made from nuts, cacao and dry fruits. Instead we tried some savory snacks. This one can easily be upgraded as a meal if you add a hearty salad on the side. Though I am posting a version with egg and soft paneer, this can be easily substituted with some cooked and mashed legumes (kidney beans or chickpeas maybe?). You can adjust the spice level and seasonings according to your preference.  

  • Quinoa - 1/2 cup (Soaked for 8-12 hours) (I used a half n half of red & white quinoa)
  • Free range organic egg - 1
  • Homemade fresh soft paneer - 1/3rd cup (see method below)
  • Onion - 1/2 cup (chopped fine)
  • Tomato - 1/2 cup  (chopped fine)
  • Garlic - 2-3 cloves (minced)
  • Coriander leaves - a small bunch (chopped fine)
  • Green chilly - 1-2 (chopped fine)
  • Arrow root powder  - 1 Tbs
  • Nutritional yeast - 1/4 cup (optional)
  • Virgin coconut oil - 2 Tbs
  • Sea salt - as per taste

  • Drain quinoa and cook in 1/2 cup of water. 
  • Beat egg, mix in all other ingredients including cooked quinoa.
  • Mix well, bind them all together to form a stiff dough.
  • Make small walnut sized balls and press them slightly and spread on a cookie sheet. 
  • Or fill mini muffin tins with 1-1 1/2 tablespoon of dough.
  • Bake at 350 degrees for 25-30 minutes or till done well.
  • Makes about 24 mini cutlets.
  • Serve just as is or with a freshly made chunky tomato sauce. (see recipe below) 
  • Enjoy!!

Homemade Chunky Tomato Sauce:

  • Tomato - 4
  • Red onion - 1/2 medium sliced
  • Garlic - 2-3 cloves
  • Red chilly - 2-3 
  • Sea salt - as per taste
  • Preheat oven to 400 deg F
  • Arrange tomato halves garlic and onion slices (drizzled with a few drops of olive oil) and roast for about 25-30 minutes.
  • Let it cool down.
  • Grind along with red chilly and salt into a chunky sauce.

*Homemade Fresh Soft Paneer:

  • Organic whole milk - 1 cup
  • Organic homemade yogurt - 1 cup
  • Freshly squeezed lemon juice - 1 tsp
  • Start heating the milk in a sauce pan.
  • When the milk is just about to start boiling, add the yogurt and lemon juice.
  • Let it simmer on low medium heat for 4-5 minutes or till milk is curdled completely.
  • Remove from flame and let it stand for 5 minutes.
  • Drain with a strainer lined with a paper towel or cheese cloth.
  • Use them while it is still soft in the above recipe. 
  • This makes about 1/3rd cup of soft paneer. 
  • Reserve the whey for using later. (I use it as my soaking medium for my soaked grains pancakes)


  1. Delicious mini quinoa cutlets, thanks for sharing with Hearth and Soul blog hop.


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