Are you tired of bland, boring meals that leave you unsatisfied? Get ready to revolutionize your dinner table with this mouthwatering Grain and Vegetable Casserole that combines protein-rich quinoa, vibrant vegetables, and bold seasonings into one irresistible dish. Perfect for busy weeknights or impressive weekend gatherings, this recipe proves that healthy eating can be incredibly delicious and exciting!
Prep Time: 20 mins
Cook Time: 45 mins
Total Time: 1 hrs 5 mins
Cuisine: American
Serves: 6 servings
Ingredients
- 1 cup quinoa
- 2 cups vegetable broth
- 1 zucchini
- 1 bell pepper
- 1 cup corn
- 1 can black beans
- 1 tsp cumin
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C). Lightly grease a 9x13 inch casserole dish with olive oil or cooking spray.
- Rinse quinoa thoroughly in a fine-mesh strainer under cold water to remove any bitter coating. Drain well.
- In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed and quinoa is fluffy.
- While quinoa is cooking, dice the zucchini and bell pepper into small, uniform cubes. Drain and rinse the black beans.
- In a large mixing bowl, combine cooked quinoa, diced vegetables, corn, and black beans. Sprinkle cumin, salt, and pepper over the mixture and stir to evenly distribute seasonings.
- Transfer the quinoa and vegetable mixture into the prepared casserole dish, spreading it evenly with a spatula.
- Cover the casserole dish with aluminum foil and bake in the preheated oven for 25-30 minutes.
- Remove foil for the last 10 minutes of baking to allow the top to become slightly crispy and golden.
- Remove from oven and let stand for 5-10 minutes before serving to allow flavors to meld and casserole to set.
- Serve hot, optionally garnished with fresh herbs like chopped cilantro or parsley.
Tips
- Rinse your quinoa thoroughly to remove any bitter saponin coating, ensuring a clean, nutty flavor.
- Use fresh, high-quality vegetables for maximum taste and nutritional value.
- Don't skip the cumin - it adds a warm, earthy depth that elevates the entire dish.
- For extra protein, consider adding diced tofu or shredded chicken.
- Experiment with different herbs like fresh cilantro or parsley for added freshness.
- Let the casserole rest after baking to allow flavors to meld and improve overall texture.
- For a crispy top, remove the foil in the last 10 minutes of baking.
- This dish is perfect for meal prep - it reheats beautifully and tastes even better the next day!
Nutrition Facts
Calories: 250kcal
Carbohydrates: 45g
Protein: 12g
Fat: 5g
Saturated Fat: 1g
Cholesterol: 0mg
