Veggie & Bean Quinoa Bites

12 45 187
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 6
Veggie & Bean Quinoa Bites
Health Rating

Ingredients


1 cup Quinoa, cooked
1 cup Chickpeas, canned, drained (rinsed)
1/2 cup Frozen green peas
1/2 cup Diced tomatoes, canned
1/2 cup chopped Yellow bell pepper
1/2 cup Basil, fresh (chopped)
1 clove(s) Garlic (minced)
1 large egg Egg
2 large egg Egg white
1/2 cup, shredded Mozzarella cheese, partially skimmed
1/2 cup shredded Cheddar cheese, reduced fat (18%)
1/4 tsp Kosher salt

Instructions


Preheat oven to 350 degrees F.

In a large bowl, combine all ingredients from quinoa through the garlic.

In a small bowl, whisk together the egg and egg whites. Pour over quinoa mixture, add the cheese and salt, and stir well to combine.

Fill each cup of a mini muffin tin (24 count) with about 1-1½ tablespoons of quinoa vegetable mixture. Bake for 30 minutes. Remove from oven and let cool about 5 minutes until cool enough to handle. Then transfer quinoa bites to a wire rack to finish cooling.

Nutrition Facts

Per Portion

Calories 187
Calories from fat 54
Calories from saturated fat 23.2
Total Fat 6.0 g
Saturated Fat 2.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 1.6 g
Cholesterol 44 mg
Sodium 389 mg
Potassium 254 mg
Total Carbohydrate 20.6 g
Dietary Fiber 4.5 g
Sugars 2.5 g
Protein 12.7 g

Dietary servings

Per Portion


Grain 0.5
Meat Alternative 0.6
Milk Alternative 0.4
Vegetables 0.8

Energy sources


Pygal44%466.18465266650674178.4994501681431429%335.52245205823345270.6426482157245327%314.0702978115663137.0919965000999244%29%27%CarbohydratesFatProtein
Recipe from:
Appetizer
Lunch
Side
Snack