Ingredients:

  • 1 cup quinoa, rinsed and cooked
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup breadcrumbs (gluten-free if needed)
  • 1 cup corn kernels (fresh or frozen)
  • 1 red bell pepper, finely chopped
  • 1/2 cup red onion, finely chopped
  • 3 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon chili powder
  • Salt and pepper to taste
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup nutritional yeast
  • 2 tablespoons olive oil

Instructions:

  1. Prepare Quinoa:
    • Cook quinoa according to package instructions. Set aside to cool.
  2. Mash Beans:
    • In a large bowl, mash black beans using a fork or potato masher until mostly smooth.
  3. Mix Ingredients:
    • Add cooked quinoa, breadcrumbs, corn, red bell pepper, red onion, garlic, cumin, smoked paprika, chili powder, salt, pepper, cilantro, and nutritional yeast to the mashed beans. Mix well.
  4. Form Bites:
    • Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper. Form the mixture into bite-sized patties and place them on the prepared baking sheet.
  5. Bake to Perfection:
    • Brush each quinoa bite with olive oil. Bake in the preheated oven for 20-25 minutes or until golden brown, flipping halfway through.

Nutritional Facts (Per Serving)

Assuming the recipe makes about 24 bites and a serving size is 2 bites:

  • Calories: 110
  • Total Fat: 4g
    • Saturated Fat: 0.5g
  • Cholesterol: 0mg
  • Sodium: 160mg
  • Total Carbohydrates: 16g
    • Dietary Fiber: 3g
    • Sugars: 1g
  • Protein: 4g
  • Vitamin A: 6% DV
  • Vitamin C: 15% DV
  • Calcium: 2% DV
  • Iron: 8% DV

Notes:

  • Quinoa: Provides a complete protein source, offering all nine essential amino acids.
  • Black Beans: High in fiber and protein, enhancing the nutritional profile of the bites.
  • Nutritional Yeast: Adds a cheesy flavor and is a good source of B-vitamins.
  • Breadcrumbs: Can be substituted with gluten-free options if needed.
  • Vegetables and Spices: Provide vitamins, minerals, and antioxidants, along with flavor and color.