Quinoa Bites

My Quinoa Bites are an easy option for Meatless Monday, or anytime you want a healthy snacks! These mini quinoa patties make a great appetizer or a side dish. Instead of frying these in oil, I decided to bake them. The result was a crunchy exterior and moist interior. Tahini is sesame seed paste similar to nut butter; if you don’t have any, you can substitute almond or peanut butter.

1. Preheat the oven to 425°F. Line a baking sheet with foil and lightly spray it with vegetable oil.
2. Bring the water or stock to a boil in a small saucepan. Add the quinoa, cover, reduce the heat to low and simmer for 15 minutes, until the quinoa is tender. Drain any excess liquid.
3. In a food processor, combine the carrot, onions, sun-dried tomatoes, egg, feta, flour, tahini, lemon juice, cilantro, salt, pepper and cooked quinoa. Process just until the mixture sticks together, scraping down the sides of the work bowl as necessary (do not purée).
4. Using your hands, form 14 small patties (about 2 Tbsp/30 mL each). Transfer the patties to the prepared baking sheet and lightly spray with vegetable oil. Bake for 12 minutes, turning over
after 8 minutes, until lightly browned.
5. Serve with the tzatziki.

1 1/2 cups water or reduced-sodium vegetarian stock
1/2 cup quinoa, rinsed and drained
1/4 cup shredded carrot
1/4 cup sliced green onions
1/4 cup chopped rehydrated sun-dried tomatoes (see Tip)
1 egg
1 1/2 oz crumbled light feta cheese
2 Tbsp all-purpose flour
1 Tbsp tahini
1 Tbsp fresh lemon juice
3 Tbsp chopped fresh cilantro or basil leaves
Salt and pepper
2 tsp vegetable oil
1/2 cup tzatziki (store-bought)

Makes 14 Bites

Prep Time: 10 minutes
Cook Time: 27 minutes

Nutritional Information per Serving
Calories 63
Carbohydrates 6.6g
Fibre 0.7g
Protein 2.7g
Fat 3g
Saturated Fat 0.8g
Cholesterol 16mg
Sodium 124mg

TIP: To rehydrate sun-dried tomatoes, place in a bowl and cover with boiling water. Set aside for 5 minutes, until softened. Drain well.