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.
Servings: 4
Calories: 433.5kcal
Ingredients
- 1 tbsp olive oil
- 1 small onion chopped
- 2 cloves garlic minced
- 2 zucchini chopped
- 1 cup mushroom sliced
- ¼ tsp salt
- ⅛ tsp pepper
- 1 tsp Italian seasoning
- 1 cup quinoa raw, rinsed and drained
- 15 oz tomato sauce canned, low-sodium
- 1 ½ cups vegetable broth low-sodium
- 2 handfuls spinach
- 1 cup black beans canned, rinsed and drained
- 1 cup cheddar cheese shredded
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.
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.
Nutrition
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.