Crispy Quinoa Vegetable Bites

Name: Crispy Quinoa Vegetable Bites
Prep time: 15 min
Cook time: 25 min
Yield: 10
Ingredients: 1 cup cooked quinoa; 2 large carrots, grated; 1 medium zucchini, grated; 1 small onion, minced; 2 cloves garlic, minced; 2 tablespoons olive oil; 1/2 teaspoon salt; 1/2 teaspoon ground black pepper; 1 tablespoon fresh parsley, finely chopped; 2 eggs

A dedicated mother created this recipe when looking for wholesome, easy-to-make snacks for her children with histamine intolerance. She discovered the magic of combining quinoa with fresh vegetables to create these crave-worthy bites – now, not only her kids but the entire family enjoys these healthy treats.

Prep Time15 minutes
Cook Time25 minutes
Servings1 Person

Why suitable for low histanmine diet

These Crispy Quinoa Vegetable Bites make a perfect low-histamine snack, as all the ingredients are low in histamine: quinoa, carrots, zucchini, onion, parsley, and olive oil. They avoid high-histamine and histamine-liberator ingredients, offering a delicious option for those following a low-histamine diet.

Ingredients

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1 cup cooked quinoa

2 large carrots, grated

1 medium zucchini, grated

1 small onion, minced

2 cloves garlic, minced

2 tablespoons olive oil

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1 tablespoon fresh parsley, finely chopped

2 eggs

Instructions

0Preheat your oven to 400°F (200°C) and lightly grease a baking sheet.
1In a large mixing bowl, combine the cooked quinoa, grated carrots, grated zucchini, minced onion, and minced garlic.
2Add the olive oil, salt, black pepper, and chopped parsley, and mix well.
3In a separate bowl, lightly beat the eggs and then add them to the quinoa and vegetable mixture. Stir until everything is fully combined.
4Form the mixture into small balls and place them on the prepared baking sheet.
5Bake for 20-25 minutes, or until the vegetable bites are golden brown and crispy.
6Let them cool for a few minutes before enjoying.

Tipps

Use a Food Processor

A food processor can be used to grate the carrots and zucchini quickly and consistently.

Keeping the Bites Together

If the mixture feels too wet to form into balls, you can add a few more tablespoons of cooked quinoa until you get the desired consistency.

Make it Vegan

To make this recipe vegan, you can replace the eggs with a ‘flax egg’ (1 tbsp ground flaxseed mixed with 2.5 tbsp water per ‘egg’). Let it sit for about 5 minutes before using.

Serve with a Dip

These quinoa vegetable bites can be served with a low histamine dip like homemade garlic mayo, tahini sauce or a simple olive oil and vinegar dressing, depending on your personal tolerance.

Store Leftovers Properly

If you have leftovers, store them in an airtight container in the refrigerator. They will stay good for about 3-4 days. Reheat them in the microwave when you're ready to enjoy them again.

Nutrition Facts

Calories150
Protein5g
Carbs20g
Fat5g
Fiber3g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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