| Prep: 20 mins | Cook: 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 230 | 9g | 4g | 23g |
| sugars | fibre | protein | salt |
| 2g | 3g | 11g | 0.2g |
(Note: Given values for nutrition are an estimate and may vary based on precise portioning and specific ingredient brands).
As a cook, my fondest memories are centered around family gatherings. Heavenly Southern recipes served with love and generosity filled our Texas kitchen. Today, we’re revisiting that old world charm and mashing it up with modern health consciousness with the delightful item, Broccoli and Cheddar Quinoa Bites.
The Inspiration
Being a grade school teacher in Texas, I was able to witness first-hand the challenges we face in providing wholesome, healthy meals to our youngsters. The idea for these savory bites was born, inspired by traditional Tex-Mex flavors and loaded with nutritious ingredients like broccoli, quinoa, and cheddar cheese, all disguised in a fun-sized, delicious bite.
The Health Quotient
Let’s talk about why these beautiful bites are so incredibly good for you. Quinoa is a superfood, packed with protein, fiber, and various vitamins and minerals. You can learn more about this amazing grain here. Broccoli, as we all know, is a super vegetable, loaded with essential nutrients. And cheddar cheese – well, who doesn’t like a bit of yummy cheese in their life? If you are conscious about the extra calories, feel free to use a lighter version.
Not just healthy, these little nuggets of joy are also quick and straightforward to make. Health, taste, and convenience all packed in one is a rarity today, making these bites an essential feature of my kitchen’s menu.
Culinary Combinations
The Broccoli and Cheddar Quinoa Bites can be paired wonderfully with a light, tangy tomato salsa or a creamy avocado dip. They make an excellent appetizer for get-togethers or a nutritious school lunch option. If you’re thinking of dishes that these bites resemble, think of them as a healthier version of your favorite cheese poppers or the trending cauliflower bites. Except they pack a nutritional punch while holding on to that crunchy, cheesy yumminess everyone craves.
So, they say that you ‘Eat with your eyes first’, let these visually appealing and nutritionally rich bites break that myth and transcend the boundaries of taste, health, and enjoyment.
What You’ll Need
- 1 cup quinoa
- 2 cups water
- 2 eggs
- 2 cups broccoli florets, finely chopped
- 1 cup yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 1/2 cups shredded cheddar cheese
- 1/2 cup panko breadcrumbs
- Salt to taste
- Pepper to taste
Method
Step One
Rinse the quinoa under cold water and drain. In a saucepan, bring the 2 cups of water to a boil. Once boiling, add the rinsed quinoa. Reduce heat to low, cover, and let it simmer for 15-20 minutes until the quinoa is fluffy and all the water has been absorbed. Set aside to cool.
Step Two
Preheat your oven to 350 degrees Fahrenheit, and lightly grease a mini muffin tin.
Step Three
In a large frying pan over medium heat, sauté the finely chopped onion and garlic until the onions turn translucent and the mixture is fragrant.
Step Four
Add the finely chopped broccoli florets to the pan and continue sautéing until the broccoli is tender. Remove from heat and set aside to cool slightly.
Step Five
In a large bowl, whisk together the two eggs. Add the cooked and cooled quinoa and the broccoli mix. Stir in the shredded cheddar cheese, panko breadcrumbs, and season with salt and pepper. Mix thoroughly until all ingredients are combined well.
Step Six
Spoon the mixture into the prepared mini muffin tin. Press down gently to ensure the bites hold together.
Step Seven
Bake for 20-25 minutes in the preheated oven, or until the tops are slightly golden and the bites are set.
Step Eight
Remove from the oven and allow to cool in the tin for about 5 minutes. Carefully remove the bites and serve warm. Enjoy these delicious and healthy Broccoli and Cheddar Quinoa Bites.
