Veggie Quinoa Bake
This diabetes-friendly veggie quinoa bake is a wholesome and flavourful dish packed with vegetables, quinoa, and melted cheese. It's a nutritious and satisfying meal that's easy to prepare and perfect for a cozy dinner.
- Suitable for diets:
- Gluten Free
- High-Fiber
- Vegetarian
Why Diabetes Friendly?
- High in fiber: Both quinoa and black beans are excellent sources of fiber, which is beneficial for blood sugar control as it slows down the digestion of carbohydrates.
- Rich in nutrients: This dish includes a variety of vegetables and quinoa, which are packed with vitamins, minerals, and antioxidants.
- Protein and healthy fats: Quinoa provides protein, while olive oil adds healthy fats, both of which are essential for a balanced diabetic diet.
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Ingredients
- olive oil 1 tbsp
- onion (chopped) 1 small
- garlic (minced) 2 cloves
- zucchini (chopped) 2
- mushroom (sliced) 1 cup
- salt ¼ tsp
- pepper ⅛ tsp
- Italian seasoning 1 tsp
- quinoa (raw, rinsed and drained) 1 cup
- tomato sauce (canned, low-sodium) 15 oz
- vegetable broth (low-sodium) 1 ½ cups
- spinach 2 handfuls
- black beans (canned, rinsed and drained) 1 cup
- cheddar cheese (shredded) 1 cup
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Cooking Tips
- Cooking quinoa: Ensure that the quinoa is thoroughly rinsed to remove its natural coating, saponin, which can make it taste bitter. Cooking it directly in the tomato sauce and broth will help it absorb flavours.
- Sautéing vegetables: Cook the onions and garlic until translucent before adding other vegetables to ensure they develop a deep flavor.
- Layering flavours: Add each ingredient step by step as directed to build layers of flavour, making sure each component is well integrated before adding the next.
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Instructions
- Preheat your oven to 400F.
- To an oven proof pan or skillet, heat olive oil over medium high heat. Sauté onions and garlic for 4-5 minutes until translucent. Add zucchini and mushroom, and season with salt, pepper, and Italian seasoning. Cook for 5-7 minutes, until the vegetables are tender.1 tbsp olive oil, 1 small onion, 2 cloves garlic, 2 zucchini, 1 cup mushroom, ¼ tsp salt, ⅛ tsp pepper, 1 tsp Italian seasoning
- Add in uncooked quinoa and combine, cooking for about 1 minute. Add in tomato sauce, water and bring to a boil.1 cup quinoa, 15 oz tomato sauce, 1 ½ cups vegetable broth
- Cover and simmer on low for 25 minutes, stirring occasionally. Remove the lid and stir in black beans and spinach. Stir until spinach is wilted, about a minute. Top with shredded cheese and and bake for 5 minutes in the oven until the cheese is melted. Option to broil for 2-3 minutes.2 handfuls spinach, 1 cup black beans, 1 cup cheddar cheese
- Remove from the oven and serve.
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FAQ
- Can I make this dish vegan?
Yes, you can easily make it vegan by substituting the cheddar cheese with a vegan cheese alternative or nutritional yeast for a cheesy flavour without the dairy. - What can I serve with this quinoa bake?
This dish is quite hearty on its own but can be served with a side salad or steamed greens for added freshness and contrast. - Can I add meat to this dish?
Absolutely, adding ground turkey or chicken can increase the protein content. Cook it with the onions before adding the vegetables. - How do I store and reheat leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until thoroughly warmed. - Can I use different vegetables?
Yes, feel free to substitute or add other vegetables such as bell peppers, carrots, or celery to utilize what you have on hand or prefer flavour-wise.
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Nutrition
Per serving
Calories: 433.5kcal
Carbohydrates: 53.7g
Fiber: 11g
Sugar: 9g
Fat: 16.7g
Saturated Fat: 6.4g
Trans Fat:
Protein: 20.9g
Nutrition Facts
Veggie Quinoa Bake
Serving Size
0.25 Quinoa Bake
Amount per Serving
Calories
433.5
% Daily Value*
Fat
16.7
g
26
%
Saturated Fat
6.4
g
40
%
Cholesterol
28.3
mg
9
%
Sodium
499.9
mg
22
%
Potassium
1194.3
mg
34
%
Carbohydrates
53.7
g
18
%
Fiber
11
g
46
%
Sugar
9
g
10
%
Protein
20.9
g
42
%
Vitamin C
34.6
mg
42
%
Vitamin D
0.2
µg
1
%
Calcium
318.8
mg
32
%
Iron
5.5
mg
31
%
Magnesium
179.8
mg
45
%
Zinc
3.7
mg
25
%
* Percent Daily Values are based on a 2000 calorie diet.
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