Savory Mushroom and Spinach Quinoa Casserole with Chickpeas and Lentils

This Savory Mushroom and Spinach Quinoa Casserole with Chickpeas and Lentils is a hearty, wholesome dish, packed with flavors and nutrients. It's perfect for a cozy dinner, combining earthy mushrooms, nutritious spinach, and protein-rich legumes in one delightful bake.

Ingredients

• Quinoa - 1 cup (185g)
• Chickpeas, canned - 1/2 cup (120g), drained and rinsed
• Green lentils, cooked - 1/2 cup (100g)
• Fresh spinach - 2 cups (60g), chopped
• Mushrooms, sliced - 1 cup (75g)
• Onion, diced - 1 small (100g)
• Garlic, minced - 2 cloves
• Vegetable broth - 1 cup (240ml)
• Olive oil - 1 tablespoon (15ml)
• Soy sauce - 1 tablespoon (15ml)
• Nutritional yeast - 2 tablespoons (15g)
• Dried thyme - 1 teaspoon (1g)
• Salt - 1/2 teaspoon (3g)
• Black pepper - 1/4 teaspoon (1g)
• Paprika - 1/2 teaspoon (2g)
• Parmesan cheese, grated (optional) - 2 tablespoons (10g)

Steps

1. Preheat the oven to 180°C (350°F).
2. In a medium saucepan, rinse the quinoa under cold water, then add it to 2 cups (480ml) of vegetable broth and bring to a boil. Reduce heat, cover, and simmer for about 15 minutes until the quinoa is fluffy and the liquid 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 another 5-7 minutes until the mushrooms are browned and tender.
5. Stir in the chopped spinach, cooked chickpeas, and green lentils. Cook until the spinach wilts, about 2-3 minutes.
6. Add soy sauce, nutritional yeast, dried thyme, salt, black pepper, and paprika to the mixture. Stir well to combine.
7. In a large mixing bowl, combine the cooked quinoa with the mushroom and spinach mixture. Mix thoroughly.
8. Transfer the quinoa mixture to a greased 9-inch (23cm) baking dish, spreading it evenly.
9. If using, sprinkle grated Parmesan cheese on top.
10. Bake in the preheated oven for 20 minutes until heated through and slightly golden on top. Serve warm.

Nutrition

• Calories: 400
• Protein: 18 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from quinoa, chickpeas, and lentils.
• High in fiber, which aids digestion and promotes feelings of fullness.

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