Savory Mushroom and Spinach Quinoa Casserole with Chickpeas

This Savory Mushroom and Spinach Quinoa Casserole with Chickpeas is a hearty and nutritious dish, perfect for a comforting dinner. Packed with protein and veggies, it combines the earthy flavors of mushrooms with the freshness of spinach, all baked to perfection with fluffy quinoa.

Savory Mushroom and Spinach Quinoa Casserole with Chickpeas
45 minutes
Difficulty: Medium
American
400 kcal

Ingredients

  • Quinoa - 1 cup (170g)
  • Water - 2 cups (480ml)
  • Chickpeas (canned, drained and rinsed) - 1 cup (150g)
  • Fresh spinach - 2 cups (60g)
  • Mushrooms (sliced) - 1 cup (70g)
  • Onion (diced) - 1 medium (150g)
  • Garlic (minced) - 2 cloves
  • Olive oil - 2 tablespoons (30ml)
  • Soy sauce (or tamari for gluten-free) - 2 tablespoons (30ml)
  • Nutritional yeast - 2 tablespoons (15g)
  • Salt - 1 teaspoon (5g)
  • Black pepper - 1/2 teaspoon (2g)
  • Paprika - 1/2 teaspoon (2g)
  • Parsley (chopped) - 2 tablespoons (8g)
  • Vegan cheese (optional, shredded) - 1/2 cup (50g)

Steps

  1. Preheat your oven to 180°C (350°F).
  2. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is fluffy and water is absorbed.
  3. While the quinoa cooks, heat olive oil in a large skillet over medium heat. Add diced onion and sauté for about 3-4 minutes until translucent.
  4. Add minced garlic and sliced mushrooms to the skillet. Cook for an additional 5-7 minutes until the mushrooms release their moisture and start to brown.
  5. Stir in the fresh spinach and cook until wilted, about 2 minutes. Remove from heat.
  6. In a large bowl, combine the cooked quinoa, chickpeas, mushroom and spinach mixture, soy sauce, nutritional yeast, salt, black pepper, paprika, and parsley. Mix well to combine.
  7. Transfer the mixture into a greased 9x9 inch (23x23 cm) baking dish. If using, sprinkle the vegan cheese on top.
  8. Bake in the preheated oven for 20-25 minutes until heated through and slightly golden on top.
  9. Remove from the oven and let cool for a few minutes before serving.

Nutrition

  • Calories: 400
  • Protein: 15 g
  • Carbs: 60 g
  • Fiber: 14 g
  • Sugar: 4 g
  • Sodium: 900 mg
  • Cholesterol: 0 mg
  • Total Fat: 10 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 9 g
  • Water: 0.48 L

Health Benefits

  • Rich in protein from quinoa and chickpeas, supporting muscle growth and repair.
  • High in fiber, promoting digestive health and helping to maintain a healthy weight.

Tags

AmericanKosherDinner