When you're a vegetarian such as I am and you're always trying to get
the correct balance between carbohydrates & protein we often get
stuck with meal ideas, It is so difficult trying to think of healthy
meal ideas everyday right?
So, here is my protein packed 'Quinoa casserole' a healthy & delicious recipe for you and your family to enjoy, it is easy to make and you can modify it to your taste or simply incorporate different vegetables if you like.
Quinoa is a fabulous option for vegetarians, it's a natural grain (Gluten free) and can be eaten hot, cold, in savory dishes, as a breakfast option and even desserts & puddings!
This dish is perfect during the cold winter months, so heart warming and very good for kids too!
First off we need to prepare our homemade Tomato & Basil sauce.
Ingredients for tomato basil sauce:
1 Can of Organic diced tomatoes
2 Tbs of Organic tomato Purée
1-2 Tbs Olive oil
1 Large onion
2 Cloves of garlic
4-5 Baby Bella mushrooms chopped
Fresh Basil leaves finely chopped
Salt/Pepper
1/2 Tsp Sugar
Red Chilli flakes
In a deep bottom pan, heat the Olive oil with the garlic and chilli flakes and allow to heat together so the garlic infuses into the oil.
Once the garlic is a little sautéed add the onion and cook then, soon after add the mushrooms and raise the heat, do not allow the mushrooms to release any moisture, we want our tomato sauce to have a thick consistency.
Once mushrooms have cooked a little add in the tomato purée and canned tomatoes, then season it up with salt, a little pepper, sugar and finally add the chopped basil and allow to cook for a few mins.
What you need is a thick 'pulp like' consistency (almost like the ready prepared pasta sauces in jars).
Give it a little taste make sure the salt and chilli is flavored in well to taste.
Once cooked set aside and allow to cool.
Ingredients for Quinoa & Vegetable layers:
1 Cup Organic Quinoa - Use uncooked (I use TruRoots)
1 Large Corgette (Zuchinni) or Yellow squash
1/2 Cup of Tex Mex cheese (you can add more if desired)
Wash the veg well and then slice the squash/corgette into medium thick slices, coat with a very small amount of olive oil to give a slight crunch.
Preheat your oven to 350 degrees.
Prepare a Pyrex casserole dish or an oven proof baking tray by oil spraying lightly.
Add a ladle full of tomato sauce on the base of the casserole dish, followed by layers of corgettes, sprinkle a generous layer of Quinoa, followed a generous layer of tomato basil sauce, then followed by cheese.
NOTE: Make sure you have covered the quinoa with a generous amount of tomato sauce as this will help with cooking the quinoa really well, otherwise you may end up with uncooked and crunchy quinoa!
Now repeat the process, do this until you've achieved 3 full layers, finally top it off with as much or as little of cheese.
Place the dish into the oven and cook for approximately 35-40 mins.
Once cooked, insert a toothpick to check that all quinoa and veg has cooked to perfection!
This dish is very versatile, as I mentioned previously you can change the vegetables of your choice, however, try not to use any veg that is likely to release moisture such as spinach, I would suggest carrots as a good option and eggplant sliced works perfect!
So, here is my protein packed 'Quinoa casserole' a healthy & delicious recipe for you and your family to enjoy, it is easy to make and you can modify it to your taste or simply incorporate different vegetables if you like.
Quinoa is a fabulous option for vegetarians, it's a natural grain (Gluten free) and can be eaten hot, cold, in savory dishes, as a breakfast option and even desserts & puddings!
This dish is perfect during the cold winter months, so heart warming and very good for kids too!
First off we need to prepare our homemade Tomato & Basil sauce.
Ingredients for tomato basil sauce:
1 Can of Organic diced tomatoes
2 Tbs of Organic tomato Purée
1-2 Tbs Olive oil
1 Large onion
2 Cloves of garlic
4-5 Baby Bella mushrooms chopped
Fresh Basil leaves finely chopped
Salt/Pepper
1/2 Tsp Sugar
Red Chilli flakes
In a deep bottom pan, heat the Olive oil with the garlic and chilli flakes and allow to heat together so the garlic infuses into the oil.
Once the garlic is a little sautéed add the onion and cook then, soon after add the mushrooms and raise the heat, do not allow the mushrooms to release any moisture, we want our tomato sauce to have a thick consistency.
Once mushrooms have cooked a little add in the tomato purée and canned tomatoes, then season it up with salt, a little pepper, sugar and finally add the chopped basil and allow to cook for a few mins.
What you need is a thick 'pulp like' consistency (almost like the ready prepared pasta sauces in jars).
Give it a little taste make sure the salt and chilli is flavored in well to taste.
Once cooked set aside and allow to cool.
Ingredients for Quinoa & Vegetable layers:
1 Cup Organic Quinoa - Use uncooked (I use TruRoots)
1 Large Corgette (Zuchinni) or Yellow squash
1/2 Cup of Tex Mex cheese (you can add more if desired)
Wash the veg well and then slice the squash/corgette into medium thick slices, coat with a very small amount of olive oil to give a slight crunch.
Preheat your oven to 350 degrees.
Prepare a Pyrex casserole dish or an oven proof baking tray by oil spraying lightly.
Add a ladle full of tomato sauce on the base of the casserole dish, followed by layers of corgettes, sprinkle a generous layer of Quinoa, followed a generous layer of tomato basil sauce, then followed by cheese.
NOTE: Make sure you have covered the quinoa with a generous amount of tomato sauce as this will help with cooking the quinoa really well, otherwise you may end up with uncooked and crunchy quinoa!
Now repeat the process, do this until you've achieved 3 full layers, finally top it off with as much or as little of cheese.
Place the dish into the oven and cook for approximately 35-40 mins.
Once cooked, insert a toothpick to check that all quinoa and veg has cooked to perfection!
This dish is very versatile, as I mentioned previously you can change the vegetables of your choice, however, try not to use any veg that is likely to release moisture such as spinach, I would suggest carrots as a good option and eggplant sliced works perfect!
