Veggie & Bean Quinoa Bites
Adapted from by Antonia Harvey, P.Dt
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.
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
Makes: 4 - 6 servings
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.