Quinoa and veggie sliders are a delightful way to enjoy a wholesome meal packed with flavor and nutrition. These sliders are not only satisfying but also serve as a fantastic option for both vegetarians and those looking to reduce their meat intake. Perfect for family gatherings, barbecues, or a simple weeknight dinner, these sliders can be customized to your liking, making them a versatile addition to your recipe repertoire. Let’s dive into why these quinoa and veggie sliders are a must-try!
Why This Quinoa and Veggie Sliders Stands Out
What makes these quinoa and veggie sliders truly special is their combination of textures and flavors. The quinoa provides a nutty base, while the chickpeas add creaminess. Fresh veggies like zucchini and bell pepper contribute a burst of color and nutrients, making each bite both satisfying and refreshing. The addition of Parmesan cheese lends a savory depth, while fresh herbs bring brightness to the mix. Whether you’re serving them at a party or enjoying them on a casual night in, these sliders are sure to impress.
What to Buy
To make these delicious quinoa and veggie sliders, here’s what you’ll need:
- Quinoa – 1/2 cup, uncooked and rinsed
- Water – 1 1/4 cups
- Chickpeas – 1 cup, precooked, rinsed and drained
- Egg – 1
- Whole-grain bread crumbs – 1/2 cup
- Parmesan cheese – 1/4 cup, grated
- Onion – 1 medium, finely chopped or grated
- Fresh parsley – 3 tablespoons, finely chopped
- Dried oregano – 1 teaspoon
- Sea salt – 3/4 teaspoon, divided
- Black pepper – 1/2 teaspoon
- Zucchini – 1 large, sliced vertically
- Red bell pepper – 1, seeded and cored, sliced into strips
- Extra virgin olive oil – 3 tablespoons, divided
- Balsamic vinegar – 1 tablespoon
- Whole-grain slider buns – 10 (you can use a circle cookie cutter to cut out circles from regular-sized buns if necessary)
- Lettuce leaves – 10
Tools & Equipment Needed
To prepare these quinoa and veggie sliders, gather the following tools:
- Medium pot – for cooking the quinoa.
- Mixing bowl – to combine the ingredients.
- Spatula – for mixing and shaping the sliders.
- Baking sheet – to bake the sliders.
- Knife – for chopping veggies.
- Cookie cutter – if you need to shape your buns.
Build Quinoa and Veggie Sliders Step by Step
Step 1: Cook the Quinoa
Start by rinsing the quinoa under cold water to remove any bitterness. In a medium pot, combine the rinsed quinoa with 1 1/4 cups of water and bring to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes or until the quinoa is fluffy and the water has been absorbed. Set aside to cool.
Step 2: Prepare the Veggies
While the quinoa is cooking, finely chop or grate the onion and fresh parsley. Slice the zucchini vertically and cut the red bell pepper into strips. These fresh ingredients will add a nice crunch and flavor to your sliders.
Step 3: Mix the Slider Ingredients
In a large mixing bowl, combine the cooked quinoa, chickpeas, egg, whole-grain bread crumbs, grated Parmesan cheese, chopped onion, parsley, dried oregano, 1/2 teaspoon of sea salt, and black pepper. Mix everything together until well combined. The mixture should be slightly sticky but manageable for shaping into patties.
Step 4: Shape the Sliders
Using your hands, form the mixture into small patties, about the size of a slider bun. You should be able to make around 10 patties from this mixture.
Step 5: Bake the Sliders
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper and place the quinoa patties on it. Brush the tops lightly with 1 tablespoon of extra virgin olive oil. Bake for approximately 20 minutes, flipping halfway through, until they are golden brown and firm.
Step 6: Grill the Veggies
While the sliders are baking, heat the remaining olive oil in a grill pan over medium heat. Grill the zucchini slices and red bell pepper strips for about 3-4 minutes on each side until they are tender and have nice grill marks.
Step 7: Assemble the Sliders
Once the sliders are done baking, it’s time to assemble! Place a quinoa patty on each slider bun, top it with grilled veggies, and add a lettuce leaf. Drizzle with balsamic vinegar for an extra layer of flavor.
Swap Guide
If you want to customize your quinoa and veggie sliders, consider these swaps:
- Chickpeas: Black beans or lentils can be used as an alternative.
- Bread crumbs: Gluten-free bread crumbs can be used for a gluten-free option.
- Parmesan cheese: Nutritional yeast can be a great vegan alternative.
- Egg: A flax egg (1 tablespoon ground flaxseed mixed with 2.5 tablespoons water) can replace the egg for a vegan version.
Behind-the-Scenes Notes
These sliders are incredibly versatile, and you can mix in your favorite spices or additional ingredients like corn or chopped spinach. The baking method keeps them healthier compared to frying, and you can easily make a double batch to freeze for later. Simply reheat them in the oven or on a skillet, and you’ll have a quick meal ready in no time!
Leftovers & Meal Prep
If you have any sliders left over, they can be stored in an airtight container in the refrigerator for up to 3 days. They also freeze well! To freeze, place the cooked sliders on a baking sheet and freeze until solid, then transfer them to a freezer bag. Reheat them in the oven or a toaster oven when you’re ready to enjoy again. Meal prepping these quinoa and veggie sliders is a fantastic way to ensure you have healthy meals on hand throughout the week.
Questions People Ask
Can I make quinoa and veggie sliders ahead of time?
Absolutely! You can prepare the mixture and shape the sliders a day in advance. Just store them in the refrigerator until you’re ready to bake them.
Are quinoa and veggie sliders gluten-free?
They can be gluten-free if you use gluten-free bread crumbs and ensure that all other ingredients are certified gluten-free.
What can I serve with quinoa and veggie sliders?
These sliders pair wonderfully with a side salad, sweet potato fries, or even crispy honey garlic cauliflower bites for a complete meal!
Can I grill these sliders?
Yes! You can grill the patties on an outdoor grill or a grill pan for a smoky flavor. Just make sure to keep an eye on them to prevent sticking.
Hungry for More?
If you enjoyed making these quinoa and veggie sliders, be sure to explore more delicious recipes that highlight the versatility of quinoa and fresh vegetables. From hearty grain bowls to savory baked dishes, there’s always something new to try that will excite your taste buds!
These quinoa and veggie sliders are not just a meal; they’re an invitation to explore creative cooking and healthy eating. With their vibrant flavors and satisfying textures, you’ll find yourself reaching for seconds. So gather your ingredients, roll up your sleeves, and get ready to savor every delicious bite!
Quinoa and Veggie Sliders
Ingredients
Equipment
Method
- Start by rinsing the quinoa under cold water to remove any bitterness. In a medium pot, combine the rinsed quinoa with 1 1/4 cups of water and bring to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes or until the quinoa is fluffy and the water has been absorbed. Set aside to cool.
- While the quinoa is cooking, finely chop or grate the onion and fresh parsley. Slice the zucchini vertically and cut the red bell pepper into strips.
- In a large mixing bowl, combine the cooked quinoa, chickpeas, egg, whole-grain bread crumbs, grated Parmesan cheese, chopped onion, parsley, dried oregano, 1/2 teaspoon of sea salt, and black pepper. Mix everything together until well combined.
- Using your hands, form the mixture into small patties, about the size of a slider bun. You should be able to make around 10 patties from this mixture.
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper and place the quinoa patties on it. Brush the tops lightly with 1 tablespoon of extra virgin olive oil. Bake for approximately 20 minutes, flipping halfway through, until they are golden brown and firm.
- While the sliders are baking, heat the remaining olive oil in a grill pan over medium heat. Grill the zucchini slices and red bell pepper strips for about 3-4 minutes on each side until they are tender and have nice grill marks.
- Once the sliders are done baking, assemble by placing a quinoa patty on each slider bun, topping it with grilled veggies, and adding a lettuce leaf. Drizzle with balsamic vinegar for an extra layer of flavor.
Notes
- These sliders are incredibly versatile; feel free to mix in your favorite spices or veggies.
- To keep them healthier, the baking method is preferred over frying.
- Make a double batch and freeze for quick meals later.
