Savory Vegetable and Quinoa Bake

This Savory Vegetable and Quinoa Bake is a hearty, nutritious dish that combines colorful vegetables with protein-packed quinoa, making it a perfect healthy main course. Baked to perfection, it is both satisfying and easy to prepare, ideal for a wholesome dinner.

Ingredients

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

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the quinoa under cold water and then combine it with vegetable broth in a saucepan. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes or until the liquid is absorbed.
3. In a large skillet, heat olive oil over medium heat. Add onions and garlic, sautéing until fragrant and translucent, about 3-4 minutes.
4. Add the diced zucchini, red bell pepper, and carrot to the skillet. Cook for another 5-7 minutes until the vegetables are tender.
5. Stir in the chopped spinach and cook until wilted, about 2 minutes. Season with oregano, basil, salt, and black pepper.
6. In a large bowl, combine the cooked quinoa, sautéed vegetables, and the beaten egg. Mix well until everything is evenly combined.
7. Transfer the mixture to a greased baking dish, spreading it out evenly. If desired, sprinkle the top with grated Parmesan cheese.
8. Bake in the preheated oven for 20-25 minutes, until the top is golden and the bake is set.
9. Remove from the oven and let it cool for a few minutes before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 45 g
• Fiber: 7 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 70 mg
• Total Fat: 14 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber from quinoa and vegetables, promoting satiety.
• Packed with vitamins and minerals from a variety of colorful vegetables, supporting overall health.

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