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Crunchy Quinoa Veggie Patties

Crunchy Quinoa Veggie Patties Perfect for Healthy Meal Prep

Crunchy Quinoa Veggie Patties are a flavorful and nutritious meal prep option, packed with protein and fiber.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 patties
Course: Snacks
Cuisine: Healthy
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Patties
  • 1 cup Cooked Quinoa A great protein source that gives structure.
  • 1 cup Grated Zucchini Squeeze out excess water for best texture.
  • 1 cup Grated Carrot Use sweet potato for a unique flavor.
  • 1 can Canned Chickpeas Freshly cooked chickpeas are also great.
  • 1 medium Bell Pepper Any color is fine.
  • 2 stalks Green Onions Scallions work as an alternative.
  • 1 cup Breadcrumbs Use gluten-free breadcrumbs for a healthier option.
  • 1 large Egg A flax egg can be substituted for a vegan option.
  • 2 tablespoons Soy Sauce (or Tamari) Low-sodium versions are recommended.
  • 1 teaspoon Garlic Powder Fresh minced garlic can add a sharper taste.
  • 1 teaspoon Onion Powder Fresh onion can be added, keeping moisture in mind.
  • 1 teaspoon Ground Cumin Coriander can be used for a milder flavor.
  • 1 teaspoon Smoked Paprika Regular paprika yields a milder profile.
  • to taste Salt and Pepper Adjust according to your taste preference.
  • 2 tablespoons Olive Oil or Cooking Spray Coconut oil is a delicious alternative.

Equipment

  • Grater
  • Mixing Bowl
  • Skillet
  • Plate

Method
 

Step-by-Step Instructions
  1. Begin by grating both the zucchini and carrot, then squeeze out excess moisture from the zucchini.
  2. In a large bowl, combine cooked quinoa, zucchini, carrot, and lightly mashed chickpeas. Mix in bell pepper and green onions.
  3. Incorporate breadcrumbs, egg (or flax egg), and soy sauce. Add garlic powder, onion powder, ground cumin, and smoked paprika, mixing until cohesive.
  4. Shape the mixture into 2-3 inch patties and place them on a plate.
  5. Heat a skillet over medium heat with olive oil. Fry patties for 4-5 minutes on each side until golden brown and crispy.
  6. Transfer cooked patties to a paper towel-lined plate to absorb excess oil, and let sit for a few minutes to cool slightly.

Nutrition

Serving: 1pattyCalories: 180kcalCarbohydrates: 25gProtein: 7gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 70mgSodium: 300mgPotassium: 200mgFiber: 4gSugar: 2gVitamin A: 1500IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

Allow the patties to rest on a paper towel after cooking to maintain their crunchiness.

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