Amaranth Walnut Patties

🍛🌰 Amaranth Walnut Patties 🌰🍛

Amaranth Walnut Patties are a delicious and nutritious vegetarian dish that combines the earthy flavors of amaranth seeds and the rich, nutty taste of walnuts. These patties are not only a delightful addition to your culinary repertoire but also a healthy choice due to their high protein and fiber content. Let’s dive into the details:

📜 History:
Amaranth, the primary ingredient in these patties, has a long history dating back to ancient civilizations like the Aztecs and Incas. It was considered a sacred grain and used in various rituals. Walnuts, on the other hand, have been enjoyed for their taste and health benefits for centuries. The combination of amaranth and walnuts in a patty is a modern twist that brings together tradition and contemporary flavors.

🥘 Components:

• 1 cup of amaranth seeds
• 1/2 cup of chopped walnuts
• 1/2 cup of grated carrots
• 1/4 cup of finely chopped onions
• 2 cloves of minced garlic
• 1/2 teaspoon of ground cumin
• 1/2 teaspoon of paprika
• Salt and pepper to taste
• 1 egg (or a flaxseed egg for a vegan version)
• Olive oil for cooking

👩‍🍳 Preparation Steps:

1. Cook Amaranth: Rinse the amaranth seeds thoroughly and combine them with 2 cups of water in a saucepan. Bring it to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes until the amaranth is tender and the water is absorbed. Let it cool.

2. Toast Walnuts: In a dry skillet over medium heat, toast the chopped walnuts until they become fragrant and lightly browned. This should take about 3-4 minutes. Remove from heat and set aside.

3. Sauté Veggies: Heat a bit of olive oil in a pan and sauté the onions and garlic until they become translucent. Add the grated carrots and continue cooking until they soften.

4. Combine Ingredients: In a large bowl, combine the cooked amaranth, toasted walnuts, sautéed vegetables, ground cumin, paprika, salt, and pepper. Mix everything together.

5. Bind the Patties: Beat the egg (or prepare a flaxseed egg by mixing 1 tablespoon of ground flaxseed with 2.5 tablespoons of water) and add it to the mixture. This will help bind the patties. Mix well.

6. Form Patties: Take small portions of the mixture and shape them into patties. You can make them as thick or as thin as you like.

7. Cook Patties: Heat some olive oil in a skillet over medium-high heat. Place the patties in the skillet and cook for about 3-4 minutes on each side, or until they turn golden brown and crispy.

8. Serve: Once the patties are cooked, transfer them to a serving plate. You can enjoy them as is or serve them with a dipping sauce or in a bun as a burger.

⏰ Time Needed:
The total time needed to prepare Amaranth Walnut Patties is approximately 45-60 minutes, including preparation and cooking time. It may vary depending on your cooking skills and the number of patties you’re making.

Enjoy your Amaranth Walnut Patties! They are a delightful and healthy addition to your menu. 🍽️🌿🌟

Certainly! Here are the nutrition facts and health information for Amaranth Walnut Patties:

Nutrition Facts (per serving, approximately one patty):

• Calories: Approximately 150-200 calories
• Protein: About 6-8 grams
• Carbohydrates: Around 15-20 grams
• Dietary Fiber: Roughly 3-4 grams
• Fats: About 8-10 grams
• Saturated Fat: Less than 1 gram
• Cholesterol: If using an egg, it would contribute around 186 milligrams; for a vegan flaxseed egg, there’s no cholesterol.
• Sodium: Minimal, primarily from added salt.
• Vitamins and Minerals: Amaranth is a good source of folate, iron, magnesium, and phosphorus. Walnuts provide healthy fats (omega-3 fatty acids), vitamin E, and additional minerals like manganese and copper.

Health Information:

1. High Protein: These patties are a great source of plant-based protein, which is essential for muscle repair and overall growth.

2. Fiber-Rich: The patties contain a good amount of dietary fiber, aiding in digestion and promoting a feeling of fullness, which can help with weight management.

3. Healthy Fats: Walnuts contribute healthy fats, particularly omega-3 fatty acids, which are beneficial for heart health.

4. Low in Saturated Fat: The recipe is relatively low in saturated fat, which is important for heart health.

5. Nutrient-Dense: Amaranth is packed with essential nutrients, including folate, iron, and magnesium, which are important for overall well-being.

6. Versatile: These patties can be customized with various spices and seasonings to suit your taste preferences while still maintaining their nutritional value.

7. Suitable for Vegetarians and Vegans: The recipe can be adapted for both vegetarian and vegan diets by choosing an egg or flaxseed egg as the binding agent.

8. Gluten-Free: Amaranth is naturally gluten-free, making this recipe suitable for those with gluten sensitivities or celiac disease.

Remember that exact nutritional values may vary based on the specific ingredients and portion sizes you use. This information serves as a general guideline for the health benefits of Amaranth Walnut Patties. Enjoy them as part of a balanced diet for a nutritious and satisfying meal! 🍽️🌿🥜