Beef and Vegetable Casserole with Quinoa and Rice

This Beef and Vegetable Casserole with Quinoa and Rice combines hearty flavors and nutritious ingredients, making it a satisfying one-dish meal. Perfectly seasoned ground beef mingles with colorful vegetables and a blend of quinoa and rice, creating a comforting, kosher-friendly dish.

Ingredients

• Ground beef - 250 grams
• Quinoa - 1/4 cup (50 grams)
• Rice (white or brown) - 1/4 cup (50 grams)
• Carrot (diced) - 1 medium (100 grams)
• Zucchini (diced) - 1 small (100 grams)
• Bell pepper (diced) - 1/2 (75 grams)
• Onion (chopped) - 1 small (100 grams)
• Garlic (minced) - 2 cloves
• Canned diced tomatoes - 1 cup (240 grams)
• Vegetable broth - 1 cup (240 ml)
• Olive oil - 1 tablespoon (15 ml)
• Salt - 1 teaspoon (5 grams)
• Black pepper - 1/2 teaspoon (2 grams)
• Paprika - 1 teaspoon (2 grams)
• Dried oregano - 1/2 teaspoon (1 gram)
• Dried thyme - 1/2 teaspoon (1 gram)
• Fresh parsley (chopped) - for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. In a medium saucepan, combine the quinoa and rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the grains are cooked and water is absorbed.
3. In a large skillet, heat olive oil over medium heat. Add chopped onion and minced garlic, sautéing until the onion is translucent, about 3-4 minutes.
4. Add the ground beef to the skillet, breaking it up with a spatula. Cook until browned, about 6-7 minutes. Drain excess fat if necessary.
5. Stir in the diced carrots, zucchini, and bell pepper, cooking for an additional 5 minutes until slightly softened.
6. Mix in the canned diced tomatoes, vegetable broth, salt, black pepper, paprika, oregano, and thyme. Bring to a gentle simmer for 5 minutes.
7. In a large mixing bowl, combine the cooked quinoa and rice with the beef and vegetable mixture. Stir well to incorporate.
8. Transfer the mixture into a greased 9x9 inch (23x23 cm) baking dish, spreading it evenly.
9. Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes.
10. Remove from the oven, uncover, and let it sit for 5 minutes. Garnish with fresh parsley before serving.

Nutrition

• Calories: 550
• Protein: 30 g
• Carbs: 70 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 80 mg
• Total Fat: 15 g
• Saturated Fat: 5 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in protein from beef and quinoa, supporting muscle health.
• Packed with vitamins and minerals from a variety of vegetables.

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