Super Yummy, Extra Delicious, Quinoa Veggie Bake!

by Bethany Vessey, Registered Dietitian on October 24, 2012

This yummy recipe came from the cookbook “Quinoa, The Everyday Food 365”. One of my clients lent me the book to check out and I have to say aside from not having the nutrition information available for the recipes, which is a must for me, it is a pretty descent book! There are many meal options that I am looking forward to trying! If you decide to venture out to purchase this book I would recommend you use the Dietitians of Canada Recipe Analyzer to determine how much you are getting from the recipes. This way you are making an informed choice. Although quinoa is an awesome gluten-free, high protein, high fiber, vegetarian grain option, it does pack a lot of calories/cup cooked. One cup cooked gives you 280kcal, 8g protein (complete protein, which is awesome for those looking for a meatless option), and 5g of fiber!!!

I made this recipe for my husband and I this week and it has been really great to take as leftovers! I also made it last night with a cooking class I hosted for one of my weight loss groups in Charlottetown and they too loved it! So be sure to give this super easy, gluten free, meatless recipe a try. It takes no time at all to make and trust me you will be glad to have given it a try as I am sure it will become an a new addition to your weekly menu!

Quinoa Veggie Bake

6 Servings
Ingredients

1 cup quinoa, (dry measure)
2 cups water
1 tbsp butter
1 cup chopped onion, raw
3 cups broccoli, raw, florets
1/4 tsp salt
2 cup pieces button mushroom, raw
1 cup chopped  red bell pepper
1 tsp olive oil & garlic pesto,
2 large egg whole egg
1 cup reduced fat cheddar cheese, shredded
1 cup cheese, ricotta, with partly skimmed milk
1/2 cup no fat plain, Greek or regular yogurt, instead of sour cream
1/4 tsp black pepper
1/4 cup reduce fat cheddar cheese, optional for the top of the bake

Directions

1. Preheat oven to 350. Lightly grease a 9×13 casserole dish.
2. Bring quinoa and water to a boil in a small sauce pan. Reduce heat and let simmer until water is gone, about 10 minutes. Once water is gone turn off heat and let sit on burner for 6 minutes. Remove from heat and fluff with a fork and set aside.
3. Melt butter in a large pot over medium heat. Add the onion and let cook until softened and opaque, about 5 minutes.
4. Stir in broccoli, salt and 1-2 tbsp of water to facilitate cooking if necessary. Saute for 2 minutes, then add mushrooms, red pepper, and pesto. Cook until mushrooms are softened, 4-5 minutes. Remove from heat and stir in quinoa.
5. In a medium bowl beat eggs. Add in cheddar cheese, ricotta, cheese and yogurt and mix well. Season with pepper and fold into the quinoa veggie mixture.
6. Spread into prepared casserole dish and top with remaining cheddar cheese if desired.
7. Bake on center rack in oven for 30-35 mites or until center is hot.

Refrigerated leftovers can last up to 3 days! Enjoy!

NUTRITION FACTS – PER 1 SERVING
CALORIES (kCal) 354
FAT (g) 14.39
SATURATED FAT (g) 7.025
TRANS FAT (g) 0.111
CHOLESTEROL (mg) 104
SODIUM (mg) 403
CARBOHYDRATE (g) 33.49
FIBRE (g) 4.5
SUGARS (g) 4.87
PROTEIN (g) 24.21
VITAMIN A (µg) 177
VITAMIN C (mg) 93.8
CALCIUM (mg) 401
IRON (mg) 3.86

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