Preheat oven to 400 degrees.

Lightly grease muffin tray with coconut oil and set aside.

In a food processor add chopped onions and pulse until diced. Empty the onions from the processor and set aside in a small bowl.

Add the rest of the vegetables and seasonings to the processor and pulse a few times, being careful not to make it too liquid. Leave the veggies in the processor to save on dishes and just set aside.

Heat up a skillet to medium heat on top of the stove. Once heated, add a little coconut oil and sauté the onions until translucent. This is the first step to building flavour. Many recipes have you skip this step, but precooking your veggies in the right order before mixing them in with all the other ingredients helps to develop more flavour. Then add the minced garlic and stir for 30 seconds, being careful not to burn it.

Add the rest of the veggies to the onions and cook for 5 more minutes. This is how you layer flavour. Taste to see if you need to add more seasoning and then put aside to cool down for about 5 minutes.

In a bowl, add the ground turkey, cooled cooked quinoa, tarmari, egg and mustard and mix together.

Add in veggies and mix all together.

Using a large spoon, scoop the mixture and fill each muffin cup three-quarters full.

Top with 1-2 tablespoons of marinara sauce. If using silicon muffin trays, place them onto a cooking tray for more stability. Then pop into the oven for 25 minutes. Using a thermometer, test to make sure it's ready. It should read 160 degrees Celsius.