These veggie-quark-bites are a great way to mix, disguise and/or introduce different kinds of vegetables to create a child-friendly finger food. Whether eaten warm or cold, they add a lot of colour and flavour to any lunchbox, picnic or buffet. The vegetables and seasoning used below can be changed and adapted to preferences and available foods. The fat content of this finger food has been reduced by using a fat-free quark and by baking the bites instead of frying or deep frying.
A food processor will speed up the preparation time. Alternatively, a grater will work just as well. The indicated preparation time is based on using a grater.
Dietary: Suitable for vegetarians, it can easily be made gluten-free and egg-free.
Preparation time: 30 – 40 minutes
Cooking time: 45 minutes
1 ½ cups (170g ) carrots, grated
1 red pepper (160 g), chopped into small cubes
1 cup (250 g) fat-free quark (a small tub)
1 Tbsp tomato puree
1 heaped Tbsp, milled linseed (same as flaxseed) OR 1 egg, large
2 tsp baking powder
1 cup (100 g) oats
2 cups (240 g) sweet potato, grated
1 small leek (90 g), chopped into small pieces
1 tsp mild curry powder
1 tsp mild tandoori curry powder
- Preheat the oven to 200 °C/180 °C Fan/Gas Mark 6.
- Peel and grate the carrots. Both fine or coarse grating work, but the binding improves if either carrots or sweet potatoes are finely grated.
- Peel and grate the sweet potato.
- Deseed the red pepper and cut it into small cubes.
- Cut the leeks in half and wash thoroughly. Then cut into small pieces.
- In a SEPARATE bowl, mix the oats, baking powder and spices.
- In another SEPARATE bowl, whisk the quark and the milled linseed (OR egg) until no lumps are left.
- Add tomato puree and whisk again.
- Now add the vegetables and combine.
- Add the oat mix and mix well.
- Line a baking tray (or two) with parchment paper.
- They were using a spoon or ice cream scooper to create ca. 30 little portions. Alternatively, the bites can be baked in a muffin tray lined with muffin cases.
- Bake in the middle of the oven for approximately 45 minutes or until golden brown and firm. If the bites turn dark, flip them and continue baking from the other side.
This recipe has been donated by Nicole Duernhoefer.
Per veggie-bite: (33 g)
Total calories: 36 kcal
Fat: 0.6 g
Saturated Fat: 0 g
Carbohydrate: 5.1 g
Total sugar: 1.7 g
Fibre: 1.1 g
Protein: 2 g
Salt: 0.11 g
- We are using oats as a healthier alternative to breadcrumbs.
- These little veggie-bites (per 100 g) are high in protein and provide a good source of omega-3, mainly contributed by the linseed.
- They are low in fat, without any saturated fat and although low in sugar, the bites have a bit of sweetness from the carrots, sweet potato and leeks.
- The combination of vegetables and linseed provides a good source of vitamin B, vitamin C, fibre and phosphorus.
- The bites are also excellent sources of vitamin A and contain a considerable amount of folates.
- Use one egg instead of the linseed.
- Incorporate different vegetables, e.g. cauliflower, broccoli, spinach, chard, courgette, butternut squash.
- Use gluten-free baking powder and oats from gluten-free sources to make it suitable for a coeliac diet.
© 2021 The Caroline Walker Trust