As the weather starts to warm up and blooms appear on trees, one of my favorite things to do is open the windows, feel the breeze, and bake something light and delicious. These Quinoa Feta Phyllo Cups were the perfect afternoon superfood pick-me-up so I could continue my spring cleaning without feeling weighed down.
These delicious Quinoa Cups fit the bill for any brunch or backyard barbecue where guests might want a lighter, healthier option instead of burgers and dogs. The filling centers are perfectly balanced by the delicate, flaky crunch of the phyllo paper which make a light yet satisfying snack.
Quinoa is only one type of grain that can be used in this recipe. Freekeh and wheat berries, which are both just as healthy, can also be used. Cooking times may vary for these other grains.
Our Lemon Pepper is hand blended from from black pepper, minced onion, lemon, thyme and coriander.
- 1 lb fresh kale
- 1/4 cup plus 1 Tbsp olive oil, divided
- 1 medium onion, chopped
- 1/2 tsp Dried Lemon Peel
- 1/2 cup Red Quinoa
- 3/4 cup water
- 1/4 tsp salt
- 1 tsp dried Mediterranean Oregano
- 1 tsp Lemon Pepper
- 1/2 tsp Ground Black Pepper
- 1 large egg
- 4 oz feta cheese, rinsed and crumbled
- 1/2 lb phyllo dough (8 whole sheets), thawed
- Preheat oven to 400°.
- Bring a large pot of water to a boil.
- Roughly chop kale and place in the boiling water, stir for one minute.
- Drain and rinse with cold water, let cool.
- Wring out the kale and roll in a kitchen towel to dry completely.
- In a medium saucepan, heat 1 Tbsp of olive oil over medium heat.
- Add the chopped onion, saute, stirring frequently for about 10 minutes.
- Add the Dried Lemon Peel, Red Quinoa, water and salt.
- Raise the heat to bring to a boil.
- Once boiling, reduce heat to low, cover and cook for 15 minutes, or until all water is absorbed.
- Let cool to room temperature.
- In a large bowl, combine the oregano, lemon pepper and egg. Stir to combine.
- Add the cooked quinoa mixture, kale and feta to the bowl and mix gently.
- Pour 1/4 cup olive oil into a cup or small bowl.
- Unwrap the phyllo and unroll it on a cutting board or counter, then cover with plastic wrap to keep from drying out.
- Carefully separate the sheets of phyllo dough on a cutting board brush each sheet with the olive oil and layer them on top of each other.
- Cut the sheets into small squares about 3" x 3". You should get about 12 stacks of squares.
- Place each stack of phyllo squares in each section of a 12 cupcake baking pan, gently pressing to form a cup.
- Place 1/2 cup of filling in each cup.
- Bake the cups for 15 - 20 minutes, or until the phyllo is crisp and golden.
- Serve hot.
Serves: 6 servings
Nutritional Information (per serving):
Total Fat 10.3 g
Saturated Fat 3.8 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 4.5 g
Cholesterol 47.8 mg
Sodium 377.0 mg
Potassium 290.6 mg
Total Carbohydrate 22.8 g
Dietary Fiber 3.5 g
Sugars 1.8 g
Protein 7.7 g