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Crunchy Quinoa Veggie Patties Perfect for Healthy Meal Prep

Crunchy Quinoa Veggie Patties Perfect for Healthy Meal Prep

These Crunchy Quinoa Veggie Patties are a healthy meal prep option packed with protein and fiber, perfect for busy nights.
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Prep Time 10 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 40 minutes
Servings: 4 patties
Course: Appetizer
Cuisine: Healthy
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 cup Cooked Quinoa A great protein source.
  • 1 cup Canned Chickpeas Could substitute with freshly cooked.
For the Veggies
  • 1 cup Grated Zucchini Squeeze out excess water.
  • 1 medium Grated Carrot Contributes sweetness.
  • 1 medium Bell Pepper Any color adds sweetness.
  • 2 stalks Green Onions Adds mild flavor.
For the Binders
  • 1 cup Breadcrumbs Use gluten-free if desired.
  • 1 large Egg Can substitute with flax egg for vegan.
For the Flavor Boosters
  • 2 tablespoons Soy Sauce Low-sodium recommended.
  • 1 teaspoon Garlic Powder Use fresh garlic for stronger flavor.
  • 1 teaspoon Onion Powder Fresh onion can be used.
  • 1 teaspoon Ground Cumin Earthy spice.
  • 1 teaspoon Smoked Paprika Adds smoky depth.
  • to taste Salt and Pepper Essential seasonings.

Equipment

  • skillet
  • Mixing Bowl
  • Box Grater
  • Kitchen Towel

Method
 

Preparation
  1. Begin by grating the zucchini and carrot. Squeeze out excess moisture from the zucchini.
  2. Combine cooked quinoa, lightly mashed chickpeas, grated zucchini, carrot, bell pepper, and chopped green onions in a mixing bowl.
  3. Add breadcrumbs, egg, soy sauce, garlic powder, onion powder, ground cumin, smoked paprika, and salt and pepper. Mix until cohesive.
  4. Shape the mixture into patties about 2-3 inches in diameter.
  5. Heat olive oil in a skillet and fry the patties for 4-5 minutes on each side until golden brown.
  6. Transfer cooked patties to a paper towel-lined plate. Serve with your favorite dipping sauce.

Nutrition

Serving: 1pattyCalories: 200kcalCarbohydrates: 30gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 70mgSodium: 320mgPotassium: 400mgFiber: 5gSugar: 3gVitamin A: 2000IUVitamin C: 30mgCalcium: 40mgIron: 2mg

Notes

Ensure veggies are well-drained and shape patties uniformly for even cooking.

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