SPINACH AND FETA QUINOA CASSEROLE
This Spinach and Feta Quinoa Casserole is one of the healthiest dishes yet flavoured perfectly for a wholesome meal. Adding protein from the quinoa and bursting flavour from fresh spinach and crumbled feta, this dish suits the individual seeking a healthy yet satisfying option. The added depth of minced garlic completes this Mediterranean-inspired dish with vibrancy and aromas. It is easy to prepare and bake with a nice golden top. It’s fantastic for meal prep or as a filling lunch.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean, Fusion
PREPARATION / TECHNIQUES
Bake, One-Pot Wonders, Prepared in Advance
OCCASION / HOLIDAY
Family Dinner, Weeknight Meal, Healthy Eating, Casual Gathering
SPECIAL CONSIDERATION / DIETARY CONCERNS
Gluten-Free, Vegetarian, High Protein, Healthy
DISH TYPE
Casserole, Main Course, Comfort Food
INGREDIENTS
- 50g quinoa, cooked
- 50g fresh spinach
- 1 tbsp crumbled feta cheese
- 1 clove garlic, minced
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 160
- Protein: 8g
- Fat: 5g
- Carbohydrates: 20g
- Fibre: 4g
- Sodium: 180mg
- Sugars: 1g
PREPARATION OF SPINACH AND FETA QUINOA CASSEROLE
- Prepare ingredients: Preheat the oven to 180°C or 350°F. Grease lightly a small baking dish.
- Saute Spinach: Heat a pan with a slight drizzle of olive oil over medium heat. Add a slight drizzle of the minced garlic and sauté for 1 minute before adding fresh, wilted, then turn off the heat.
- Combine Mixture: Mix the cooked quinoa mixture with garlic, spinach and a pinch of salt and pepper in a large bowl.
- Assemble the Casserole: Pour the quinoa and spinach mixture into a prepared baking dish. Sprinkle feta cheese over the top evenly, spreading it around because it will melt for that golden finish.
- Bake: Bake in the oven, preheated to that temperature, for 20-25 minutes, or until cheese melts and the edges of the casserole start browning.
- Serve: Let it cool for a bit and then serve. Garnish with fresh herbs, such as parsley or basil, if you like.
PREP TIME
10 minutes
COOKING TIME
20-25 minutes
TIPS
- Rinse it well before cooking; the bitterness in the outer cover has to be washed away.
- Sauté the garlic before adding the spinach; it can help release the flavour of spinach.
- Use baby spinach for a milder flavour, or substitute with kale for a more robust texture.
VARIATIONS
- Add some chopped sun-dried tomatoes or olives for a Mediterranean flavour.
- Use crumbling goat’s cheese instead for a creamier texture and feta.
- Replace the feta with vegan Greek yoghurt, and if you want to make a vegan version, use a plant-based cheese alternative.
PREPPING AND STORAGE
- Fridge: Keep in the refrigerator for up to 3 days in an airtight container. Bake or microwave until hot.
- Freezing: Freeze the unbaked casserole tightly covered for up to 2 months. Thaw overnight in the refrigerator and bake as directed.