AEGEAN HERB QUINOA DELIGHT
This Aegean Herb Quinoa Delight is a nourishing single-serve dish that brings together classic Mediterranean vegetables with the goodness of protein-rich quinoa. Roasted aubergine and bell pepper become tender and caramelised in the oven, while garlic granules and oregano infuse the entire bake with herby warmth. It’s a delicious and fibre-rich option that is light yet satisfying. Perfect for lunch or dinner, this meal is a wonderful way to enjoy a balanced plate filled with plant-based whole foods, all while keeping things gluten-free and heart-healthy.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Bake, Roast, One-Pot Wonders
OCCASION/HOLIDAY
Spring, Summer, Potluck, Family Reunion, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegetarian, Healthy, High Fibre, Wheat / Gluten-Free, Low Fat
DISH TYPE
Casserole / Gratin
INGREDIENTS
There are the following ingredients for Aegean Herb Quinoa Delight:
- ½ cup diced aubergine
- ½ cup diced bell pepper (any colour)
- ¼ cup cooked quinoa
- 1 teaspoon olive oil
- ½ teaspoon dried oregano
- 1 Pinch of garlic granules
- 1 Pinch of salt (optional)
- 1 Pinch of black pepper (optional)
FULL NUTRITIONAL INFORMATION
- Calories:5 kilocalories
- Fat:6 grams
- Saturated Fat:7 grams
- Carbohydrates:8 grams
- Sugar:5 grams
- Sodium:154 milligrams
- Fibre:1 grams
- Protein:8 grams
- Calcium:1 milligrams
- Iron:2 milligrams
- Potassium:7 milligrams
PREPARATION
These steps are followed for the preparation of Aegean Herb Quinoa Delight:
- Preheat The Oven: Set your oven to 190°C (375°F) and line a small baking dish with parchment paper or lightly grease it with olive oil.
- Toss The Vegetables: In a mixing bowl, combine the diced aubergine and bell pepper with olive oil, garlic granules and oregano. Mix until the vegetables are well-coated.
- Combine With Quinoa: Add the cooked quinoa to the seasoned vegetables and stir gently to combine evenly.
- Layer In Dish: Transfer the mixture into the prepared baking dish and spread it out evenly to ensure it bakes uniformly.
- Bake Until Tender: Place the dish in the oven and bake for 25 to 30 minutes or until the vegetables are tender and lightly caramelised on the edges.
- Serve And Enjoy: Remove from the oven and allow to cool slightly before serving. Add a sprinkle of fresh herbs or a squeeze of lemon juice if desired.
PREP TIME
10 minutes
COOKING TIME
30 minutes
TIPS
Here are some helpful tips for Aegean Herb Quinoa Delight:
- Uniform Chopping:Chop vegetables uniformly so they roast evenly and cook at the same rate.
- Prep Efficiency:Use pre-cooked quinoa to speed up prep time, so this can be done in batches and stored in the fridge.
- Bitterness Reduction:If the aubergine is very firm, soak the cubes in salted water for 10 minutes and pat dry to remove bitterness.
- Single-Serving Solution:A small oven-safe ramekin works well for single-serving bakes like this.
- Moisture Retention:Add foil on top during the first 15 minutes if you want softer veggies without browning.
VARIATIONS
- Add Cheese: Sprinkle a tablespoon of crumbled feta on top before baking for added creaminess.
- Protein Boost: Mix in chickpeas or white beans for additional plant protein.
- Spice It Up: Add a pinch of smoked paprika or chilli flakes for a mild kick.
- Gluten-Free Alternative: Already gluten-free, but ensure spices are certified gluten-free for sensitive individuals.
- Low-Carbohydrate Version: Replace quinoa with finely chopped cauliflower for a grain-free base.
PREPPING AND STORAGE
- Fridge: Store in an airtight container for up to 3 days. Reheat in the oven or microwave until warm.
- Freezer: Allow the bake to cool completely before freezing. Wrap tightly or use a sealed container. Freeze for up to 1 month. Thaw in the fridge overnight before reheating.
- Meal Prep Tip: Make a double batch and divide into containers for ready-to-go lunches throughout the week.