Mini Quinoa and Veggie Cups

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There’s something inherently satisfying about crafting a dish that not only pleases the palate but also nourishes the body. Such is the case with Mini Quinoa and Veggie Cups, a delightful treat that has quickly become a favorite in my household. When I first introduced this recipe to my family, there was a hint of skepticism—after all, quinoa and veggies don’t always scream ‘comfort food.’ However, one taste of these savory little cups, and we were all hooked. The blend of wholesome ingredients provides a burst of flavor in every bite, making these cups a versatile addition to any meal or a standalone snack. As a bonus, they’re as fun to make as they are to eat, allowing for a creative kitchen experience.

Ingredients

To create these delightful Mini Quinoa and Veggie Cups, you will need the following ingredients:

• 1 cup of quinoa
• 2 cups of vegetable broth
• 1 tablespoon of olive oil
• 1 small onion, finely chopped
• 1 bell pepper, diced
• 1 zucchini, grated
• 1 carrot, grated
• 3 cloves of garlic, minced
• 1 teaspoon of cumin
• 1 teaspoon of paprika
• Salt and pepper to taste
• 2 large eggs
• ½ cup of grated cheese (cheddar or mozzarella work well)
• Fresh parsley for garnish

Instructions

Begin by rinsing the quinoa under cold water to remove any bitterness. In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.

While the quinoa cooks, heat olive oil in a pan over medium heat. Add the chopped onion and sauté until translucent. Stir in the bell pepper, zucchini, carrot, and garlic. Sauté these vegetables until they are tender, which should take about 5-7 minutes. Season the mixture with cumin, paprika, salt, and pepper.

Once the quinoa is cooked, combine it with the sautéed vegetables in a large mixing bowl. Allow the mixture to cool slightly before adding the eggs and grated cheese. Mix everything together until well combined.

Preheat your oven to 350°F (175°C). Grease a muffin tin and spoon the quinoa mixture into each cup, packing it tightly. Bake in the preheated oven for 20-25 minutes, or until the tops are golden brown and set.

Remove the cups from the oven and let them cool slightly before transferring them to a serving platter. Garnish with fresh parsley and serve warm or at room temperature.

Nutrition Facts

These Mini Quinoa and Veggie Cups are not only delicious but also nutritious. Each serving (one cup) contains approximately:

• Servings: 12 cups
• Calories per serving: 120 calories

Preparation Time

From start to finish, preparing these Mini Quinoa and Veggie Cups will take you around 45 minutes. This includes:

• Preparation time: 15 minutes
• Cooking time: 30 minutes

How to Serve

Mini Quinoa and Veggie Cups are incredibly versatile and can be served in various ways:

• As an appetizer at a dinner party, arranged on a tray with a dipping sauce.
• As a light lunch, paired with a fresh green salad.
• As a portable snack for picnics or road trips.
• As a side dish to complement grilled meats or fish.
• As a nutritious after-school snack for kids.

Additional Tips

To ensure your Mini Quinoa and Veggie Cups turn out perfect every time, consider these additional tips:

• Feel free to experiment with different vegetables based on what’s in season or what you have on hand.
• For a spicier kick, add a pinch of chili flakes to the vegetable mixture.
• If you prefer a dairy-free version, omit the cheese or substitute it with nutritional yeast for a cheesy flavor.
• These cups freeze well. Make a batch ahead of time and store them for quick meals later.
• For added protein, consider mixing in cooked chicken or chickpeas.

FAQ Section

Here are some frequently asked questions about Mini Quinoa and Veggie Cups:

Q: Can I make these cups vegan?

A: Yes, you can! Substitute the eggs with a flaxseed egg (1 tablespoon of flaxseed meal mixed with 3 tablespoons of water) and the cheese with a vegan alternative or nutritional yeast.

Q: How long do these cups stay fresh?

A: When stored in an airtight container in the refrigerator, these cups will stay fresh for up to five days. You can also freeze them for up to three months.

Q: Can I use another grain instead of quinoa?

A: Absolutely! Couscous, bulgur, or even rice can be used as substitutes, though cooking times and liquid ratios may vary.

Q: What other herbs can I use for garnish?

A: Fresh cilantro, basil, or chives make excellent garnishes and add a nice pop of color and flavor.

Q: Are these cups suitable for meal prep?

A: Definitely! They are an excellent option for meal prepping as they are easy to portion out and can be enjoyed cold or reheated.