Baked Quinoa with Vegetables

Baked Quinoa with Vegetables is a hearty and nutritious Greek-inspired dish that combines the wholesome goodness of quinoa with a medley of colorful vegetables, all baked to perfection. This easy-to-make dish is not only flavorful but also a satisfying option for a healthy meal.

Ingredients

• Quinoa - 150 grams
• Water - 400 ml
• Olive oil - 2 tablespoons
• Red bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Red onion - 1 small, diced
• Cherry tomatoes - 150 grams, halved
• Spinach - 100 grams, chopped
• Feta cheese - 100 grams, crumbled
• Garlic - 2 cloves, minced
• Dried oregano - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - ½ teaspoon
• Lemon juice - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the quinoa under cold water in a fine mesh strainer until the water runs clear.
3. In a medium saucepan, combine the rinsed quinoa and 400 ml of water. Add salt and bring to a boil. Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and water is absorbed.
4. While the quinoa is cooking, heat olive oil in a large skillet over medium heat. Add the diced red onion and minced garlic, and sauté for 2-3 minutes until the onion is translucent.
5. Add the diced red bell pepper, zucchini, and halved cherry tomatoes to the skillet. Cook for an additional 5-7 minutes until the vegetables are tender.
6. Stir in the chopped spinach, dried oregano, black pepper, and lemon juice. Cook for another 2 minutes until the spinach wilts.
7. In a large mixing bowl, combine the cooked quinoa and sautéed vegetable mixture. Gently fold in the crumbled feta cheese.
8. Transfer the mixture to a greased baking dish and spread it evenly.
9. Bake in the preheated oven for 15-20 minutes, until heated through and slightly golden on top.
10. Remove from the oven and garnish with freshly chopped parsley before serving.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 58 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 20 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.4 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from the assorted vegetables, supporting overall wellness.

Tags