Vegetable and Quinoa Casserole

This Vegetable and Quinoa Casserole is a hearty, low-carb dish packed with vibrant vegetables and protein-rich quinoa. It's perfect for a satisfying dinner that doesn’t compromise on flavor or nutrition.

Ingredients

• Quinoa - 100 grams
• Zucchini - 1 medium, diced
• Bell pepper (any color) - 1 medium, diced
• Spinach - 100 grams, fresh
• Red onion - 1 small, diced
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Vegetable broth - 200 ml
• Eggs - 2, beaten
• Cheddar cheese - 50 grams, shredded
• Dried oregano - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the quinoa under cold water and cook it in vegetable broth according to package instructions, usually around 15 minutes.
3. In a large skillet, heat olive oil over medium heat and sauté the red onion and garlic until translucent, about 3-4 minutes.
4. Add the diced zucchini and bell pepper to the skillet and cook for another 5 minutes until softened.
5. Stir in the fresh spinach and cook until wilted, about 2 minutes.
6. In a large bowl, combine the cooked quinoa, sautéed vegetables, beaten eggs, shredded cheddar cheese, oregano, salt, and black pepper. Mix well.
7. Transfer the mixture to a greased baking dish and spread it evenly.
8. Bake in the preheated oven for 20 minutes, or until the top is golden and set.
9. Remove from the oven and let it cool for a few minutes before serving.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 32 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 150 mg
• Total Fat: 15 g
• Saturated Fat: 5 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and muscle health.
• Rich in vitamins and minerals from a variety of vegetables.

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