Mediterranean Quinoa Casserole with Roasted Vegetables & Feta
Table of Contents
Right then, let's get this show on the road! Ever wondered how to make dinner feel like a Mediterranean holiday?
Recipe Introduction: Escape to the Med with this Casserole!
Are you searching easy supper ideas healthy ? well, look no further! today, we’re diving headfirst into a recipe that screams sunshine and good health a mediterranean quinoa casserole with roasted vegetables & feta.
Honestly, this is one of my go-to healthy casserole recipes , and i reckon you'll love it too.
A Taste of the Mediterranean in Your Own Kitchen
This casserole isn’t just food; it's a mini vacation for your taste buds. originating from the principles of the mediterranean diet, known for its focus on fresh veggies and healthy grains, it's both nourishing and delicious.
Think easy protein meals dinners that are also good for you. it's an easy dish for anyone, requires about 20 minutes of prep, 35 minutes to bake, yielding 6 servings.
So, grab your apron; it's baking time!
Why This Casserole Rocks
One of the best things about this recipe? it’s jam-packed with nutrients. i'm talking about antioxidants and fiber! it is also a weight watchers high protein meals , packed with healthy goodness.
It is also a perfect high protein gluten-free dinner . imagine serving this at your next potluck, looking like a total domestic goddess.
This casserole is a notable, a complete nutritional winner!
Let's Talk Ingredients:
We start with the good stuff: one large red onion, two bell peppers (red and yellow), one zucchini, one eggplant, and two cups of cherry tomatoes.
This is what gives the casserole its vibrant flavour and colour.
Next, to cook the veggies perfectly: three tablespoons of olive oil, one teaspoon of dried oregano, half a teaspoon of salt, and a quarter of a teaspoon of black pepper will make all the difference.
Then, for the quinoa and sauce, we need one cup of uncooked quinoa, two cups of vegetable broth, one can of diced tomatoes, half a cup of pitted kalamata olives, a quarter cup of chopped fresh parsley, and a quarter cup of crumbled feta cheese.
Serve it with lemon wedges trust me, it makes all the difference!
Alright, let's dive into the heart of this Mediterranean Quinoa Casserole. It all starts with the good stuff! We're talking ingredients and the tools you'll need. Don't worry, it's all pretty straightforward.
Ingredients & Equipment
This recipe is designed to be a tasty, easy supper ideas healthy and satisfying meal. we'll make sure to have enough high protein sides for dinner to keep you feeling full and energised.
Main Ingredients: The Mediterranean Dream Team
Honestly, finding good quality ingredients makes all the difference. We're aiming for flavour here, not cardboard!
Red Onion: 1 large (about 200g ), cut into wedges. Look for firm onions without soft spots.
Bell Peppers: 2 ( 300g total, 1 red, 1 yellow), chopped. The brighter, the better! Seriously, colour equals flavour here.
Zucchini: 1 ( 150g ), sliced. Firm to the touch is what you want.
Eggplant: 1 ( 250g ), cubed. Give it a little squeeze, it should feel firm, not squishy.
Cherry Tomatoes: 2 cups ( 300g ). The sweeter, the better! I often find myself snacking on these while I cook.
Olive Oil: 3 tablespoons ( 45 ml ). Extra virgin for the win!
Quinoa: 1 cup uncooked ( 180g ). Make sure you rinse it first.
Vegetable Broth: 2 cups ( 475ml ). Low sodium if you're watching your salt.
Diced Tomatoes: 1 can ( 410g ). Don't drain them, we want that juice!
Kalamata Olives: ½ cup ( 75g ), halved. These are so good; the perfect touch of salt.
Fresh Parsley: ¼ cup , chopped. Fresh herbs always brighten things up.
Feta Cheese: ¼ cup , crumbled ( 50g ). Salty and tangy, perfect!
This recipe is a great way to have Easy Healthy Meals Low Carb High Protein .
Seasoning Notes: The Secret Sauce
Spice is life, am I right?
Oregano: 1 teaspoon dried. The backbone of Mediterranean flavour.
Salt & Pepper: To taste. Don't be shy!
Spice it up: A pinch of red pepper flakes is a great addition if you're feeling brave.
These are going to elevate your dish like a High Protein Chicken Parm .
Equipment Needed: Keep it Simple
We're not talking fancy gadgets here, just the basics.
Large Baking Sheet: For roasting those veggies to perfection. If you don't have one, use two smaller ones. Just don't overcrowd 'em!
9x13 inch Baking Dish: The star of the show. A casserole needs a home, after all.
Large Saucepan: For cooking the quinoa. Nothing too fancy needed.
I reckon this mediterranean quinoa casserole is a cracking weight watchers high protein meals . so get your kit together. it's a high protein gluten-free dinner and will make a happy and healthy easy protein meals dinners and is a fantastic way to add to your list of healthy casserole recipes.
Right then, let's dive into making this Mediterranean Quinoa Casserole! Honestly, it's one of those easy supper ideas healthy that even I can nail, and trust me, my culinary skills are...developing.
Mediterranean Quinoa Casserole: Sunshine on a Plate
This isn't just any casserole, it's like a mini holiday in a dish! bursting with flavour, this healthy casserole recipe is packed with roasted veg, protein rich quinoa, and that salty kick from feta.
It's dead easy, and the perfect way to get your five-a-day.
Prep Steps: Let's Get Organised!
First, mise en place is key, or "everything in its place" as posh chefs say! chop your red onion (200g), peppers (300g total), zucchini (150g), eggplant (250g), and cherry tomatoes (300g).
Rinsing the 180g of quinoa is also really important, it gets rid of any bitterness. i remember forgetting once, and the whole thing tasted like soap! also, get out the vegetable broth (475ml), canned diced tomatoes (410g), olives (75g), fresh parsley, feta (50g), and the lemon wedges.
Time saver tip? Chop all your veggies while the oven's heating up! This recipe offers many ways to include easy protein meals dinners , and this could be your next one.
step-by-step: Easy Peasy
- Roast the Veg: Preheat your oven to 400° F ( 200° C) . Toss the chopped veg with 45ml olive oil, 1 tsp oregano, 1/2 tsp salt, and 1/4 tsp pepper on a baking sheet. Spread evenly.
- Roast 'Em Good: Roast for 20 minutes , or until tender and slightly browned. Keep an eye; you don't want burnt bits!
- Quinoa Time: While the veg roasts, bung the rinsed quinoa and 475ml vegetable broth in a saucepan. Bring to a boil, then simmer for 15 minutes , or until the liquid's gone and the quinoa's cooked.
- Assemble!: In a 9x13 inch dish, spread that quinoa evenly. Top with the roasted veg, 410g diced tomatoes, 75g olives, and parsley.
- Bake Time!: Bake for 15 minutes , until it's all heated through.
- Feta Finale: Sprinkle with 50g feta cheese and bake for another 2 minutes , until the feta softens. Serve with lemon wedges, if you fancy.
Pro Tips: Level Up Your Casserole
Want that extra oomph ? try roasting the vegetables in a single layer on the baking sheet for better browning.
That's how i get that nice colour on them. common mistake? overcrowding the baking sheet. veggies end up steaming, not roasting.
Avoid mushy quinoa by not overcooking it. this recipe is great for incorporating high protein sides for dinner .
This casserole can be a wonderful way to add more easy healthy meals low carb high protein to your weekly meal plan.
I think you will love it! and let's not forget about those looking at weight watchers high protein meals - this dish ticks the boxes! if you are gluten-free and looking for high protein gluten-free dinner then look no further.
Alright, buckle up, buttercup! Let's chat about some seriously scrumptious healthy casserole recipes !
Recipe Notes: Mediterranean Quinoa Casserole, Deconstructed!
Right, so you've got the recipe for this Mediterranean Quinoa Casserole. It's banging, honestly. But let's talk about how to really nail it. And, you know, make it yours.
Nailing the Presentation: Plating Like a Pro
Honestly, casseroles can look a bit...meh. but don't stress! fluff that quinoa up with a fork after baking. a sprinkle of extra feta and parsley? chef's kiss! maybe a lemon wedge on the side.
Bam! instant restaurant vibes. this is the part of creating engaging recipes people usually overlook, and is crucial to make the best easy supper ideas healthy .
Sides That Sing: The Perfect Partners
This casserole is pretty filling, yeah? but a simple green salad with a light vinaigrette? perfect. or some crusty bread to mop up all those yummy juices? absolute winner! it also pairs greatly as one of the high protein sides for dinner .
Storing Like a Boss: Keeping it Fresh
Leftovers? yes, please! this keeps in the fridge for about 3 days. make sure it's properly covered of course. you can even freeze it, if you need to.
Just let it cool completely first. reheating? microwave or oven, whatever floats your boat.
Remixing the Magic: Variations Galore
Want to make it weight watchers high protein meals friendly? go easy on the feta! and use a lighter olive oil spray.
Need a high protein gluten-free dinner ? well, this recipe is naturally gluten-free, so you're golden! for a veggie swap, courgette or aubergine work brilliantly! this really helps create some fantastic easy healthy meals low carb high protein .
Know Your Nosh: Nutrition Nuggets
Okay, so this is pretty good for you. loads of veggies, protein from the quinoa, good fats from the olive oil.
.. win-win! it's also got a decent amount of fiber. this will keep you full and happy. it is also great to pack some healthy chicken lunch ideas with this recipe.
And here is a small insight on High Protein Chicken Parm recipes, with the Mediterranean Quinoa Casserole: it offers balanced nutrition, integrating the benefits of whole grains, vegetables, and moderate protein intake.
I am not a nutritionist, so this is just based on me looking at the ingredients.
So there you have it! your mediterranean quinoa casserole, totally mastered. now get in the kitchen and give it a go! i know you'll smash it.
Plus, you are now going to cook one of the best easy protein meals dinners .
Right then, let's get this FAQ sorted. Here's the HTML code for a comprehensive FAQ section, ready for your "Mediterranean Quinoa Casserole with Roasted Vegetables & Feta" recipe. It's all about making it accessible and reassuring for your readers, like a good cuppa on a rainy day. Absolutely! This Mediterranean Quinoa Casserole is a great make-ahead meal. You can assemble the entire casserole (before the final feta sprinkle) and store it covered in the fridge for up to 2 days. Just add a few extra minutes to the baking time when you're ready to heat it through. Think of it as your own personal ready meal, only much healthier! Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat individual portions in the microwave or warm the entire casserole in the oven. A wee tip: adding a splash of water or vegetable broth when reheating helps keep it moist and prevents it from drying out. Nobody likes a dry casserole! Of course! Feta adds a lovely salty tang, but it's easily substituted. Goat cheese or halloumi would both work well, or you could omit the cheese entirely for a dairy-free version. A sprinkle of nutritional yeast can even provide a cheesy flavour for vegans. It's all about making it your own! Yes, you can! Allow the casserole to cool completely, then cut it into individual portions. Wrap each portion tightly in plastic wrap, then place them in a freezer bag. It can be frozen for up to 2-3 months. When you're ready to eat, thaw it overnight in the fridge and reheat as usual. This is a great way to prep meals if you're short on time or cooking for one. Definitely! The beauty of casseroles is their versatility. Feel free to swap in your favourite veggies or whatever you have on hand. Broccoli florets, mushrooms, carrots, or even some spinach would all be delicious additions. Just make sure to chop any harder vegetables into smaller pieces so they cook evenly during roasting. Think seasonal, think local, and get creative! It can be! The sodium content largely comes from the vegetable broth, diced tomatoes, and feta cheese. Use low-sodium vegetable broth and rinse the diced tomatoes before adding them. You can also reduce or omit the feta cheese altogether. Always check the labels on your ingredients to make sure they fit within your dietary needs. A little tweaking can make a big difference!Frequently Asked Questions
Can I make this healthy casserole recipe ahead of time?
What's the best way to store leftovers of the quinoa casserole?
I'm not a fan of feta. Can I use a different cheese, or skip it altogether?
Can I freeze this Mediterranean quinoa casserole?
Are there any other vegetables that would work well in these healthy casserole recipes?
Is this casserole suitable for someone watching their sodium intake?
Mediterranean Quinoa Casserole With Roasted Vege
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 350 |
|---|---|
| Fat | 18g |
| Fiber | 8g |