MyPlate2Yours

Lynn Dugan

Registered Dietitian / Chef
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  • Lynn Dugan

Tuscan Quinoa Casserole




What I love about this dish is the hefty load of veggies that are nicely and flavorfully incorporated into this casserole. Serve it as a main dish or as a side. It works well in both roles!

Tuscan Bean and Vegetable Quinoa Casserole (serves 6)

©myplate2yours

1-1/2 cups quinoa, dry

2 tablespoons olive oil

2 cloves garlic, minced

15 ounce can chickpeas (Garbanzo beans), rinsed and drained

1 zucchini, diced

2 bell peppers; 1 red and 1 yellow, diced

1 large carrot, diced (or 1 cup baby carrots, sliced)

1/2 cup diced red onion (1/2 large)

juice from 1/2 lemon

3/4 cup parsley, chopped

1/2 cup shredded mozzarella

1/2 cup skim milk

1/2 teaspoon salt, 1/4 teaspoon pepper

1 tablespoon fresh oregano, chopped

1/4 cup shredded parmesan cheese

Red pepper flakes, to taste

Preheat oven to 350 degrees. Cook quinoa as directed per package, undercook by 5 minutes.

In a large skillet over medium heat, sauté garlic and vegetables (zucchini, bell peppers, carrots, red onion) in olive oil until vegetables are tender. Season with salt, pepper and oregano. In a large bowl, combine quinoa, sautéed vegetables, lemon juice, and parsley. Stir in milk and cheese. Add red pepper flakes, to taste. Transfer to a prepared 9×13 baking sheet. Sprinkle with 1/4 cup parmesan cheese. Bake 30 minutes uncovered. Serve warm. Enjoy!

PRINTER FRIENDLY VERSION

#GlutenFree #vegetarian #lunchanddinner #veggiesandgrains

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