Veggie, Bean, & Quinoa Croquettes
Total time
35minCook time
30minPrep time
5min
Ingredients
- 15 ounces kidney beans, drained
- 1 small onion, diced
- 1 whole zucchini, diced
- 1 whole carrot, minced
- 2 whole garlic cloves, minced
- 2 tbsp low sodium soy sauce
- 2 tbsp ketchup
- 2 tbsp steak sauce
- 1 tbsp yellow mustard
- 1 tbsp Italian seasoning
- ¼ cup vital wheat gluten
- 1 cup cooked quinoa
- ½ cup breadcrumbs
Instructions
Preheat oven to 350F. Grease a cookie sheet or line it with parchment paper and set aside. In a large bowl, mash kidney beans. Combine the beans with all remaining ingredients except breadcrumbs until evenly combined.
Using your hands, mold mixture into walnut-sized balls and roll gently in breadcrumbs. Place on cookie sheet. Bake for 25 to 30 minutes, or until lightly brown and a firm outer crust forms.
Set aside for 10 to 15 minutes before serving, allowing the balls to cool and firm up. Serve with your favorite marinara poured over top.
Nutrition
Servings per batch: 4
- Calories: 140
- Fat: 0.90g
- Carbohydrate: 23.70g
- Dietary Fiber: 7.20g
- Sugars: 4.60g
- Protein: 10.80g
Total time
35minCook time
30minPrep time
5minIngredients
15 ounces kidney beans, drained- 1 small onion, diced
- 1 whole zucchini, diced
- 1 whole carrot, minced
- 2 whole garlic cloves, minced
- 2 tbsp low sodium soy sauce
- 2 tbsp ketchup
- 2 tbsp steak sauce
- 1 tbsp yellow mustard
- 1 tbsp Italian seasoning
- ¼ cup vital wheat gluten
- 1 cup cooked quinoa
- ½ cup breadcrumbs
Instructions
Preheat oven to 350F. Grease a cookie sheet or line it with parchment paper and set aside. In a large bowl, mash kidney beans. Combine the beans with all remaining ingredients except breadcrumbs until evenly combined.
Using your hands, mold mixture into walnut-sized balls and roll gently in breadcrumbs. Place on cookie sheet. Bake for 25 to 30 minutes, or until lightly brown and a firm outer crust forms.
Set aside for 10 to 15 minutes before serving, allowing the balls to cool and firm up. Serve with your favorite marinara poured over top.
Nutrition
Servings per batch: 4
- Calories: 140
- Fat: 0.90g
- Carbohydrate: 23.70g
- Dietary Fiber: 7.20g
- Sugars: 4.60g
- Protein: 10.80g
