Baked Zucchini and Lentil Bake with Cheese and Quinoa and Chickpeas and Lentils and Rice

This Baked Zucchini and Lentil Bake is a hearty and nutritious dish that combines the wholesome flavors of quinoa, chickpeas, and lentils with melty cheese, creating a satisfying meal. Perfect for a cozy dinner, it's both comforting and packed with plant-based protein.

Baked Zucchini and Lentil Bake with Cheese and Quinoa and Chickpeas and Lentils and Rice
50 minutes
Difficulty: Medium
American
450 kcal

Ingredients

  • Zucchini - 2 medium, diced
  • Cooked quinoa - 1 cup
  • Canned chickpeas - 1 cup, drained and rinsed
  • Canned lentils - 1 cup, drained and rinsed
  • Cooked rice - 1/2 cup
  • Shredded cheese (cheddar or mozzarella) - 1 cup
  • Olive oil - 2 tablespoons
  • Onion - 1 small, diced
  • Garlic - 2 cloves, minced
  • Ground cumin - 1 teaspoon
  • Dried oregano - 1 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

  1. Preheat the oven to 190°C (375°F).
  2. In a large skillet, heat olive oil over medium heat. Add diced onion and sauté until translucent, about 5 minutes. Add minced garlic and sauté for an additional minute.
  3. Stir in the diced zucchini, cumin, oregano, salt, and pepper. Cook for about 5-7 minutes until the zucchini starts to soften.
  4. In a large mixing bowl, combine the cooked quinoa, chickpeas, lentils, cooked rice, and the sautéed zucchini mixture. Mix well to combine all ingredients.
  5. Transfer the mixture to a greased baking dish, spreading it evenly. Top with shredded cheese.
  6. Cover the baking dish with aluminum foil and bake for 30 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is bubbly and golden.
  7. Once baked, remove from the oven and let it cool for a few minutes. Garnish with chopped fresh parsley before serving.

Nutrition

  • Calories: 450
  • Protein: 20 g
  • Carbs: 65 g
  • Fiber: 15 g
  • Sugar: 4 g
  • Sodium: 600 mg
  • Cholesterol: 30 mg
  • Total Fat: 15 g
  • Saturated Fat: 7 g
  • Unsaturated Fat: 8 g
  • Water: 0.5 L

Health Benefits

  • Rich in plant-based protein from lentils, chickpeas, and quinoa.
  • High in fiber, promoting digestive health.

Tags

AmericanKosherDinner