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Quick Quinoa & Veggie Casserole

Makes 6 servings

Preparation Time: 15 min
Cooking Time: 35 min

Get a plateful of colour from this comforting casserole made with quinoa and vegetables. The melted cheese topping with its crispy edges makes it simply irresistible.

Ingredients

2 tsp extra virgin olive oil 10 mL
1  leek, white and light green part only, thinly sliced 1 
3  cloves garlic, minced 3 
1  red, orange or yellow bell pepper, chopped 1 
2 tsp Italian herb seasoning 10 mL
1 cup quinoa, rinsed 250 mL
2 cups broccoli florets 500 mL
1 3/4 cups sodium reduced vegetable broth 425 mL
1 cup corn kernels 250 mL
3/4 cup shredded light old Cheddar cheese 175 mL
1 tbsp chopped fresh parsley 15 mL

Instructions

Step 1
In a large nonstick skillet heat oil over medium heat and cook leek, garlic, red pepper and Italian herb seasoning for 5 minutes or until starting to soften. Stir in quinoa, broccoli and vegetable broth. Bring to a boil; reduce heat to low and cover and cook for about 15 minutes or until quinoa is tender. Stir in corn and cook for 5 minutes.

Step 2
Spoon mixture into small casserole dish and sprinkle with cheese and parsley. Bake in preheated 200°C (400°F) oven for about 10 minutes or until cheese is melted.

Tips

Leeks need to be thoroughly cleaned. Trim the roots and some of the dark green tops off. Cut in half lengthwise and wash well.
 
Little chefs can help you spoon the mixture into a casserole dish and sprinkle the cheese and parsley on top.
 
Get ahead of the game. The night before, complete step one and the first part of step two, then refrigerate overnight.  Pop it in the oven for dinner the next day, increasing the bake time by 5 to 10 minutes.
 
This casserole is versatile so you can use whatever veggies you have on hand. No broccoli? No worries. Use cauliflower instead. Swap peas for corn.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 234
11%
Fat / Lipides 7 g
Saturated / saturés 3 g
+ Trans / trans
Cholesterol / Cholestérol 11 mg
13%
Sodium / Sodium 302 mg
11%
Carbohydrates / Glucides 32 g
18%
Fiber / Fibres 5 g
Sugars / Sucres 4 g
Protein Protéines 11 g
23%
Vitamin A / Vitamine A
86%
Vitamin C / Vitamine C
21%
Calcium / Calcium
16%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014.  Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

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