Beans and Quinoa Baked Fritters
Crispy beans & quinoa baked fritters ready in under 60 minutes! Healthy, no-fry, and loved by kids.
Servings: 6
Calories: 774kcal
Equipment
- Food processor
Ingredients
- 1 large carrot grated
- 1 large red onion chopped
- 1 large sweet potato diced
- 1½ cups cooked beans about 1 can
- 1 cup cooked quinoa about ⅓ cup dry quinoa
- 5 spring onions chopped
- 1 cup breadcrumbs
- 1 cup grated mozzarella
- 3 cloves garlic minced
- 2 tablespoons dried or fresh parsley
- 1 teaspoon smoked paprika
- 1 teaspoon pepper
- 2 teaspoons salt
- 2 eggs
- 2 tablespoons olive oil
Instructions
- Prep and Cook the Veggies: Peel and roughly chop the carrots, red onions, and sweet potatoes. Heat 2 tablespoons of olive oil in a pan over medium heat. Cook for 8-10 minutes, stirring now and then, until they’re soft and a little charred. Set them aside for a few minutes to cool down.1 large carrot, 1 large red onion, 1 large sweet potato, 2 eggs
- Blend and Mix: Add the cooked veggies to a food processor. Throw in the garlic and eggs, then pulse until combined but still a bit chunky. Add the cooked beans and pulse again until smooth. Scoop the mixture into a large bowl.2 tablespoons olive oil, 2 teaspoons salt, 1½ cups cooked beans
- Combine Ingredients: Toss in the chopped spring onions, cooked quinoa, parsley, smoked paprika, pepper, salt, mozzarella, and breadcrumbs. Mix everything together until it’s well combined.1 cup cooked quinoa, 5 spring onions, 1 cup grated mozzarella, 3 cloves garlic, 2 tablespoons dried or fresh parsley, 1 teaspoon smoked paprika, 1 teaspoon pepper, 1 cup breadcrumbs
- Shape the Fritters: For bite-sized fritters, scoop 1-2 tablespoons of the mixture and shape into small, slightly flattened patties. For vegetarian burgers, scoop ½ cup of the mixture and shape into larger, thicker patties.
- Bake: Preheat your oven to 220°C (425°F). Place the shaped fritters on a parchment-lined baking pan. Lightly brush or sprinkle them with olive oil. Bake for 25-30 minutes until golden brown and crispy—no flipping needed!
- Serve and Enjoy: Serve bite-sized fritters warm with dips like hummus or ketchup. Serve burger-sized patties in buns with toppings like lettuce, tomato, and avocado.
Video
Notes
- Air Fryer Instructions: Preheat the air fryer to 180°C (350°F). Lightly spray the fritters with oil and cook in a single layer for 10-12 minutes, flipping halfway through, until golden and crispy.
- Storage: Store leftover fritters in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer to maintain crispiness.
- Freezing: Freeze uncooked fritters on a baking sheet, then transfer to a freezer bag. Bake from frozen, adding a few extra minutes to the cooking time.
- Gluten-Free Option: Use gluten-free breadcrumbs or oats to make this recipe gluten-free.
- Vegan Option: Replace eggs with flax eggs (1 tablespoon ground flaxseed + 3 tablespoon water per egg).
- Serving Suggestions: Serve with dips like hummus, ketchup, or turn them into veggie burgers with soft homemade burger buns.
Nutrition
Calories: 774kcal | Carbohydrates: 95g | Protein: 32g | Fat: 31g | Saturated Fat: 9g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 15g | Trans Fat: 0.01g | Cholesterol: 156mg | Sodium: 1781mg | Potassium: 1269mg | Fiber: 18g | Sugar: 15g | Vitamin A: 25064IU | Vitamin C: 18mg | Calcium: 412mg | Iron: 7mg
