Savory Quinoa and Vegetable Casserole

Savory Quinoa and Vegetable Casserole is a hearty and nutritious dish that combines fluffy quinoa with a medley of colorful vegetables, all baked to perfection. This comforting casserole is not only delicious but also packed with plant-based protein and fiber, making it a satisfying choice for dinner.

Ingredients

• Quinoa - 1 cup
• Vegetable broth - 2 cups
• Olive oil - 2 tablespoons
• Red bell pepper - 1, chopped
• Zucchini - 1, diced
• Carrot - 1, grated
• Spinach - 1 cup, chopped
• Garlic - 2 cloves, minced
• Onion - 1 small, diced
• Dried oregano - 1 teaspoon
• Dried thyme - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parmesan cheese - 1/4 cup, grated (optional)
• Breadcrumbs - 1/4 cup (optional for topping)

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the quinoa under cold water and drain.
3. In a saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
4. While the quinoa is cooking, heat olive oil in a large skillet over medium heat. Add the onion and garlic, sautéing until fragrant and translucent, about 3-4 minutes.
5. Add the chopped red bell pepper, zucchini, and grated carrot to the skillet. Cook for another 5-7 minutes until the vegetables are tender.
6. Stir in the chopped spinach, oregano, thyme, salt, and pepper and cook for an additional 2 minutes until the spinach wilts.
7. In a large mixing bowl, combine the cooked quinoa with the sautéed vegetable mixture. If using, stir in the Parmesan cheese.
8. Transfer the mixture to a greased 9x9-inch (23x23 cm) baking dish. If desired, sprinkle breadcrumbs on top for a crunchy texture.
9. Bake in the preheated oven for 20-25 minutes until heated through and the top is slightly golden.
10. Remove from the oven, let cool for a few minutes, and serve warm.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.4 L

Health Benefits

• High in plant-based protein and fiber.
• Rich in vitamins and minerals from a variety of vegetables.

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