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MUSHROOM AND QUINOA CASSEROLE
11

MUSHROOM AND QUINOA CASSEROLE

NUTRITION
HEALTHY RECIPES
Oct 31, 2024

MUSHROOM AND QUINOA CASSEROLE

This earthy-flavored mushroom and quinoa casserole is a filling, healthy meal. Quinoa, being protein-rich, pairs well with tender mushrooms, adding fibre and nutrients, while creamy Greek yoghurt adds a subtle tanginess and velvety texture. The final sprinkle of Parmesan cheese gives a slightly nutty note to every spoonful, warm, comforting, and flavorful. It is savoury and indulgent but still turns out to be nutritious, mostly because of the addition of garlic. This casserole, made of very few basic ingredients, will be ready quickly and is great for weeknight dinners or meal prep. Gluten-free, healthy, and loaded with plant-based protein, it feels like comfort food.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

American, Fusion

PREPARATION / TECHNIQUES

Bake, One-Pot Wonders, Prepared in Advance

OCCASION / HOLIDAY

Weeknight Meal, Casual Gathering, Family Dinner, Fall and Winter

SPECIAL CONSIDERATION / DIETARY CONCERNS

Gluten-Free, High Fibre, Low Fat, Vegetarian, Healthy

DISH TYPE

Casserole, Main Course, Comfort Food

INGREDIENTS OF MUSHROOM AND QUINOA CASSEROLE

  • 50g quinoa, cooked
  • 50g mushrooms, sliced
  • 1 clove garlic, minced
  • 1 tbsp Greek yogurt
  • 1 tbsp shredded Parmesan cheese
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 180
  • Protein: 10g
  • Fat: 5g
  • Carbohydrates: 24g
  • Fibre: 4g
  • Sodium: 220mg
  • Sugars: 2g

PREPARATION OF MUSHROOM AND QUINOA CASSEROLE

  • Preheat oven: Preheat oven to 180°C (350°F),  lightly grease a small baking dish.
  • Prepare the ingredients: Combine the cooked quinoa, sliced mushrooms, and minced garlic in a medium bowl and season with salt and pepper to taste. Mix it
  • Add the Creamy Layer: Fold in Greek yoghurt gently to be sure it coats quinoa and mushrooms with creamy  Sprinkle parmesan cheese-sprinkled evenly over the dish, golden with a bubbly top.
  • Assemble and Bake: Pour the mixture into the prepared baking dish. Spread it out and top with the remaining parmesan. Bake in the oven for 15-20 minutes or until cheese is melted, golden brown, and heated through.
  • Serve: Let cool slightly in the oven, then serve  Garnish with fresh herbs if desired for a pop of colour and flavour.

PREP TIME

10 minutes

COOKING TIME

15-20 minutes

TIPS

  • Pre-sliced mushrooms help you save prep
  • Sauté the mushrooms with salt and add them as their excess moisture will release over the casserole, adding a richer
  • Bake and then broil for 1-2 minutes for a crispy crust.

VARIATIONS

  • Use mushrooms, sliced zucchini, or bell peppers for an alternative vegetable mix.
  • Fresh herbs such as thyme or rosemary can be added to the mix for an aromatic
  • For non-dairy adaptation, use Greek yoghurt based on dairy-free ingredients and vegan parmesan.

PREPPING AND STORAGE

  • Fridge: Leftovers may be stored in an airtight container for up to 3 days. Heat through in oven or microwave.
  • Freezing: Pack airtight in a wrap or freezer bag and store for up to 2 months; thaw overnight in refrigerator, then bake as directed.

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