Hearty Quinoa and Zucchini Casserole: A Nutritious and Low-Calorie Delight
This Hearty Quinoa and Zucchini Casserole is a delicious, nutrient-packed dish that is perfect for those looking to enjoy a healthy yet satisfying meal. Loaded with wholesome quinoa, fresh zucchini, and a variety of vegetables, this casserole is both filling and full of flavor. The combination of ingredients ensures a delightful texture, while the seasoning brings a lovely depth to the dish. It’s perfect for a weeknight dinner or as a meal prep option to enjoy throughout the week.
**Ingredients**:
– 1 cup quinoa
– 2 medium zucchinis, thinly sliced
– 1 red bell pepper, diced
– 1 yellow bell pepper, diced
– 1 medium onion, finely chopped
– 2 cloves garlic, minced
– 1 cup cherry tomatoes, halved
– 1 cup shredded mozzarella cheese
– 2 tablespoon olive oil
– 1 teaspoon dried oregano
– 1 teaspoon dried basil
– 1/2 teaspoon red pepper flakes
– Salt and black pepper to taste
– 2 cups vegetable broth
– 1/2 cup Parmesan cheese, shredded
**Instructions**:
1. **Preheat the Oven**: Preheat your oven to 375°F (190°C).
2. **Prepare the Quinoa**: Rinse the quinoa under cold water. In a medium saucepan, bring the quinoa and vegetable broth to a boil. Reduce to a simmer, cover, and cook for about 15 minutes until the quinoa is tender and the liquid is absorbed. Fluff with a fork and set aside.
3. **Sauté Vegetables**: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until translucent and fragrant, about 2-3 minutes.
4. **Add More Veggies**: Add the diced red and yellow bell peppers to the skillet. Cook for another 5-7 minutes until they start to soften.
5. **Combine Ingredients**: In a large mixing bowl, combine the cooked quinoa, sautéed vegetables, cherry tomatoes, zucchini slices, dried oregano, dried basil, red pepper flakes, salt, and black pepper. Mix until everything is evenly distributed.
6. **Assemble the Casserole**: Transfer the mixture to a lightly greased 9×13 inch baking dish. Spread it out evenly. Sprinkle the shredded mozzarella cheese over the top.
7. **Bake**: Place the casserole dish in the preheated oven. Bake for 20-25 minutes, or until the cheese is melted and bubbly and the zucchini is tender.
8. **Serve**: Remove from the oven and let it cool for a few minutes. Garnish with a sprinkle of shredded Parmesan cheese before serving.
Enjoy this Hearty Quinoa and Zucchini Casserole as a nutritious main course or a wholesome side dish!
The source of the article is from the blog coletivometranca.com.br