Mediterranean Quinoa Casserole

Mediterranean Quinoa Casserole
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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 383.6
  • Total Fat: 17.7 g
  • Cholesterol: 106.2 mg
  • Sodium: 572.2 mg
  • Total Carbs: 39.7 g
  • Dietary Fiber: 6.6 g
  • Protein: 18.6 g

View full nutritional breakdown of Mediterranean Quinoa Casserole calories by ingredient
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Introduction

delicious casserole from http://www.makingthymeforhealth.com/2013/0
3/20/mediterranean-quinoa-casserole/
delicious casserole from http://www.makingthymeforhealth.com/2013/0
3/20/mediterranean-quinoa-casserole/

Number of Servings: 5

Ingredients

    1 cup quinoa, soaked overnight and rinsed
    1/2 cup brown lentils, soaked overnight and rinsed
    1 large yellow onion, diced
    3 garlic cloves, minced
    2 tablespoons olive oil
    10 ounces frozen chopped spinach, defrosted
    1 pint (2 cups) grape tomatoes, halved
    2 medium size eggs
    1/2 cup plain, non-fat Greek yogurt
    6 ounces crumbled feta cheese (I used peppered feta)
    1 and 1/2 teaspoon dried dill
    1/4 teaspoon salt
    pinch of black pepper

Directions

1. soak lentils and quinoa overnight

2. After you have soaked them overnight, place the quinoa in a pot with 1 and 1/2 cups water, bring to a boil and then reduce to a simmer for about 20 minutes or until the water has absorbed. Place the lentils in a pot with 1 cup of water and also bring to a boil and reduce to a simmer for about 15 minutes. I cook the lentils just long enough to get tender but not mushy! Must avoid the mush.

*Time saving tip: you can also cook the quinoa and lentils ahead of time and store in the refrigerator for a busy weeknight dinner. I personally wouldn’t store them for longer than 2 days before using in the casserole so that my left overs will last another day or two.

3. Once they are done cooking, place them both in a large bowl and set aside.

4. Preheat the oven to 375°F and warm the olive oil in a sauté pan over medium heat. Add the onion and garlic and cook for 2 to 3 minutes. Grab the defrosted spinach and remove excess moisture by squeezing between a few paper towels. Then add the spinach to the onions and cook for another 3 minutes.

5. While that is cooking, break open two whole eggs in a separate bowl and add the Greek yogurt. Mix them together well and then add the dill, salt and pepper. After stirring seasonings in, add the crumbled feta and continue to stir until mixed well.

6. After the spinach mixture has cooked, place it in the bowl with the quinoa and lentils and toss in the halved grape tomatoes. Add the wet ingredients to the bowl and stir everything together until well combined.

7.Place ingredients into a large (I used a 1 quart size), greased casserole dish.

8. Bake in the preheated oven for 35 minutes or until golden brown on top.

Serving Size: Makes 5 meal sized servings

TAGS:  Vegetarian Meals |

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