Baked Zucchini and Lentil Bake with Quinoa

Baked Zucchini and Lentil Bake with Quinoa is a hearty, nutritious dish that combines the freshness of zucchini with protein-packed lentils and quinoa, all baked to perfection. This delightful dish is not only flavorful but also a fantastic way to incorporate more vegetables into your diet.

Ingredients

• Zucchini - 2 medium, sliced
• Cooked lentils - 1 cup
• Quinoa - 1/2 cup, rinsed
• Vegetable broth - 1 cup
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 small, chopped
• Tomato paste - 2 tablespoons
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parmesan cheese - 1/4 cup, grated (optional)
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Preheat the oven to 180°C (350°F).
2. In a medium pot, bring the vegetable broth to a boil, then add the rinsed quinoa. Reduce heat, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
3. While the quinoa is cooking, heat olive oil in a skillet over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is soft and translucent, about 5 minutes.
4. Stir in the cooked lentils, tomato paste, oregano, salt, and black pepper. Mix well and cook for an additional 5 minutes to combine the flavors.
5. In a large mixing bowl, combine the cooked quinoa, sautéed lentil mixture, and sliced zucchini. Stir until well mixed.
6. Transfer the mixture into a greased baking dish and spread it evenly. If using, sprinkle the grated Parmesan cheese on top.
7. Bake in the preheated oven for 25-30 minutes, until the zucchini is tender and the top is slightly golden.
8. Remove from the oven, garnish with fresh parsley, and let it cool for a few minutes before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from zucchini and lentils, supporting overall wellness.

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