Veggie & Bean Quinoa Bites

These bites are the perfect addition to a school or work lunch. Serve them alongside your favourite veggies and fruit.

They can be stored in the fridge for up to four days, or in the freezer.

Adapted from www.nutriouslicious.com by Antonia Harvey, P.Dt

Makes: 4 - 6 servings

Ingredients:

 

1 cup cooked quinoa

1 cup canned chickpeas, drained and rinsed

1/2 cup frozen sweet peas or diced zucchini

1/2 cup diced tomatoes

1/2 cup diced red, orange, or yellow bell pepper

1/2 cup chopped fresh basil

1 clove garlic, minced

1 whole egg

2 egg whites

1 cup shredded cheese

1/4 teaspoon salt

Instructions:

 

  • Preheat oven to 350˚F. Thoroughly grease a 24-cup mini muffin tray.

  • In a large bowl, combine the quinoa, chickpeas, peas or zucchini, tomatoes, pepper, basil, and garlic.

  • In a small bowl, beat the egg and egg whites. Pour over the quinoa mixture. Add the cheese and salt, and stir well to combine.

  • Fill each cup of the muffin tin with 1 – 1 ½ tablespoons of the quinoa and vegetable mixture. Bake for 30 minutes.

  • Remove from the oven and let cool about 5 minutes or until the bites are cool enough to handle. Transfer to a wire rack to finish cooling.

 

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© 2018 by The Dietitians Network of Nova Scotia.