These Vegetable Quinoa Patties are a wholesome and nutritious dish perfect for any meal. Packed with broccoli, carrots, and cheddar cheese, these patties are both flavorful and satisfying. They are easy to make and can be enjoyed as a main dish or a side.
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
Ingredients
- Olive oil: 1 teaspoon
- Onion: 1/2 cup, chopped
- Broccoli: 2 cups, cut into small pieces
- Carrots: 2 cups, finely chopped or shredded
- Cooked quinoa: 2 cups
- Eggs: 2 large
- Reduced-fat cheddar cheese: 2 cups, shredded
- Salt and pepper: to taste
Directions
- Preheat the Oven:
- Preheat your oven to 375°F (190°C).
- Line a baking sheet with foil and spray with cooking spray.
- Sauté the Vegetables:
- Heat olive oil in a large non-stick skillet over medium heat.
- Add the chopped onion and sauté until it starts to soften.
- Add broccoli and carrots, cooking until tender. Season with salt and pepper to taste.
- Mix the Ingredients:
- In a large mixing bowl, combine the sautéed vegetables, cooked quinoa, eggs, and shredded cheddar cheese.
- Add 1/2 teaspoon of salt and mix until well combined.
- Form the Patties:
- Use a 1/4 measuring cup to shape the mixture into patties.
- Place each patty on the prepared baking sheet.
- Bake the Patties:
- Bake in the preheated oven for 10 minutes.
- Remove from the oven, flip the patties, and bake for an additional 8-10 minutes, or until golden brown and cooked through.
Serving Suggestions
- Serve with a side salad for a light meal.
- Pair with a dipping sauce like sour cream, Greek yogurt, or spicy mayo.
- Use as a veggie burger patty with your favorite buns and toppings.
- Enjoy as a side dish with grilled chicken or fish.
Cooking Tips
- Use freshly cooked quinoa for the best texture.
- Add your favorite herbs, such as parsley or basil, for extra flavor.
- Ensure the mixture is well-combined to prevent patties from falling apart.
Nutritional Benefits
- Quinoa: High in protein and fiber.
- Broccoli and Carrots: Packed with vitamins A, C, and K.
- Cheddar Cheese: Provides calcium and protein.
Dietary Information
- Vegetarian: Yes
- Gluten-Free: Ensure quinoa is certified gluten-free.
- Low-Fat: Use reduced-fat cheese as indicated.
Nutritional Facts (Per Serving)
- Calories: ~120
- Protein: ~8g
- Carbohydrates: ~10g
- Fat: ~6g
Storage
- Refrigerate: Store leftovers in an airtight container for up to 3 days.
- Freeze: Freeze uncooked patties on a baking sheet, then transfer to a freezer bag. Cook directly from frozen, adding a few extra minutes to the bake time.
Why You’ll Love This Recipe
- Simple and quick to prepare.
- A versatile dish that can be served in various ways.
- Packed with nutritious ingredients for a healthy meal.
- Kid-friendly and perfect for meal prep.
Conclusion
These Vegetable Quinoa Patties are a delicious way to enjoy a balanced meal with vegetables, protein, and grains. Their crispy exterior and tender interior make them a delightful dish for any occasion. Try them today for a nutritious and satisfying meal!
Frequently Asked Questions (FAQ)
- Can I use frozen vegetables? Yes, thaw them before sautéing to avoid excess moisture.
- Can I make these vegan? Substitute eggs with flaxseed or chia seed egg replacers. Use vegan cheese or nutritional yeast.
- What other vegetables can I use? Zucchini, spinach, or bell peppers work well.
- Can I fry these instead of baking? Yes, pan-fry in a little oil until golden and cooked through.
- Can I use a different grain? Yes, try cooked rice, bulgur, or couscous as alternatives.
- How do I prevent patties from falling apart? Ensure the mixture is well-mixed and not too wet.
- Can I make these ahead of time? Yes, shape the patties and refrigerate for up to 24 hours before baking.
- What’s a good dipping sauce? Ranch, tzatziki, or a spicy aioli are great options.
- Can I freeze cooked patties? Yes, freeze cooked patties and reheat in the oven or skillet.
- Are these suitable for kids? Absolutely, they are a healthy and tasty option for kids’ meals!