Nothing excites me more in summer than shopping in the Farmer’s market! The vibrantly colored produce… bundles of flowers…fresh greens …to tasting samples …to the baked goods smell. I just get carried away and always end up buying more than it’s required for our small family. The prices are reasonable and the quality of the products is far superior. I make sure to visit several markets even if it means driving across the town! Each of these markets has something unique to offer and is an experience in itself. During my last visit, I bought two large Zucchinis which were lying in the refrigerator for more than a week. I usually make Baked Zucchini fries or Roasted Veggies or Zucchini Chutney. As I enjoy mixing different things to create something tasty, this time around I decided to blend Quinoa and Zucchini and see what I could come up with.
Of late we have been making a change in our daily habits to incorporate healthy food. We are trying our best to cut down on processed food as well. Embracing healthy habits has taught me lot about my limits and what I need to do about it. If I had to bake Zucchini Fries, I would have to use breadcrumbs and may be an egg( I know milk can be used instead:P). So there is the extra carbs from the bread -I would love to avoid. Roasted Zucchini - well how do I use Quinoa in this? So after enough deliberation I zeroed on these healthy Patties. I did not have Hamburger buns handy so just made simple patties and topped it with chunky guacamole and sour cream. This one made a perfect snack! I don’t claim this to be a low carb food, but less than 15 g of carb is not bad at all:)
I grated Zucchini and squeezed it well to remove all the water. Added Quinoa, bell pepper,onion and a whole can of white beans to make it protein rich food(Kidney beans should work too). Since the mixture was mushy I added Chickpea flour but it was still too sticky. Ideally breadcrumbs could have done the job but I wanted to avoid it. So added a whole cup of rolled oats. Now I was able to shape them. It baked well…you may want to use just a drop of oil on top or simply use oil spray over the patties. On hindsight I should have powdered the oats, but would it be still crunchy?? Well I don’t know about it. Let me know if you’ve tried that. Here is how I made them:)
Baked – Quinoa and Oats Patties with White Beans
A healthy snack made with Quinoa and White Beans along with vegetables!
Ingredients
- 2 cups zucchini,grated
- ¾ cup cooked quinoa
- one 15oz organic white beans can(I used Northern White Beans from Trader Joe’s)
- ½ cup sweet corn kernels
- 1 small bell pepper, chopped
- 1 Onion, chopped
- ¾ cup chickpea flour
- 1 cup rolled oats
- 2 -3 thai green chillies , chopped
- ¼ teaspoon black pepper
- chat masala(optional)
- Salt to taste
- 1 teaspoon canola oil/oil spray
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- GUACAMOLE
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- 1 avacado, cut and flesh removed
- ½ cup of red onions, chopped
- 1 roma tomatoes,chopped
- 1-2 jalapeno/green chillies, chopped
- A tablespoon cilantro,chopped
- 1/2 teaspoon Lemon juice
- salt as needed
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- Light Sour cream for garnishing
Instructions
Squeeze all the water from the grated Zucchini. Rinse and drain the canned beans; mash it with a fork. Add the remaining ingredients(excluding the oil) and shape them into small balls; flatten them. Place it on a baking sheet and refrigerate for about an hour. It should be a little hard.( I like to freeze it for about 30 mins)
Preheat oven at 375F. Add just a drop of oil/use an oil spray on each patty and rub it gently on the top. Bake until golden brown and crispy.( Flip halfway through). It might take about 35-40 mins.
To make the Chunky Guacamole – Mix all the ingredients. Mash them using a fork.
To Serve – Place two patties on a plate, top it with some guacamole and sour cream. Enjoy!
3.1
http://www.thefoodielovers.com/2014/09/baked-quinoa-and-oats-patties-with-white-beans/
My husband usually believes tasty food and healthy food are mutually exclusive! So the minute I told him I baked them and it’s healthy, he didn’t seem excited. I persuaded him to try some and guess what??? he ended up asking for an extra serving:). I felt good to prove that his theory was wrong! Each patty contains about 75 cal; 13g carb;1g fat;4g protein.
These are crunchy and best when it’s right out of the oven and definitely fills you up. Just the patty taste fine, but the topping gives it a nice kick..so don’t miss out on that!
Enjoy!
Nina
