Vegetable and Quinoa Bake with Tomato Sauce Casserole Recipe

Vegetable and Quinoa Bake with Tomato Sauce Casserole Recipe

"Relish the wholesome flavors of this vegetable and quinoa bake with tomato sauce, perfect for a nutritious and satisfying meal!"

Did you know?

Vegetable and Quinoa Bake with Tomato Sauce is a nutritious and colorful dish that combines the goodness of quinoa with a variety of vegetables, all brought together by a rich tomato sauce. Quinoa is a complete protein, containing all nine essential amino acids, making it a fantastic plant-based protein source. The vegetables provide essential vitamins and minerals, while the tomato sauce adds a tangy and flavorful element. Visually, this dish is appealing with its vibrant colors and bubbly cheese topping. Each bite offers a delightful blend of textures and flavors, making it a perfect meal for any occasion.

Recipe:

Yield: 6 servings

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 zucchini, sliced
• 1 bell pepper (any color), diced
• 1 cup mushrooms, sliced
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) tomato sauce
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon red pepper flakes (optional)
• 2 cups shredded cheese (mozzarella, cheddar, or a blend)
• 1/4 cup chopped fresh basil
• Salt and pepper to taste

Instructions:

Prepare the Quinoa:

1. In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes until the quinoa is tender and the broth is absorbed. Fluff with a fork and set aside.

Prepare the Vegetables:

1. Preheat your oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium heat.
3. Add the chopped onion and sauté until translucent, about 5 minutes.
4. Stir in the minced garlic and cook for another 2 minutes until fragrant.
5. Add the sliced zucchini, bell pepper, and sliced mushrooms. Cook until the vegetables are tender, about 7-10 minutes.

Prepare the Tomato Sauce:

1. Stir in the diced tomatoes, tomato sauce, dried oregano, dried basil, red pepper flakes (if using), salt, and pepper. Simmer for 10 minutes, allowing the flavors to meld.

Assemble the Bake:

1. In a large mixing bowl, combine the cooked quinoa and vegetable mixture. Mix until the vegetables are evenly distributed.
2. Transfer the mixture to a greased 9x13-inch baking dish.
3. Sprinkle the shredded cheese evenly over the top of the casserole.

Bake the Casserole:

1. Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.
2. Remove from the oven and let it cool slightly.

Serve:

1. Garnish with chopped fresh basil before serving.
2. Serve immediately, with a side salad or crusty bread if desired.

Nutritional Information (Per Serving): Calories: 350; Fat: 15g; Saturated Fat: 7g; Carbohydrates: 40g; Fiber: 8g; Sugars: 7g; Protein: 15g

Kitchen Tips, Great Ideas, How to Save Money

1. Bulk Buying: Purchase quinoa, canned tomatoes, and cheese in bulk. These ingredients are versatile and can be used in various recipes, reducing the cost per unit and saving you money in the long run. Store quinoa in an airtight container to maintain its freshness.

2. Homemade Tomato Sauce: If store-bought tomato sauce is expensive or contains unwanted additives, consider making your own using fresh tomatoes, garlic, onions, and herbs. This can be more cost-effective and allows you to control the flavor and ingredients. Make a large batch and freeze in portions for future use.

3. Reusable Baking Tools: Invest in reusable baking dishes and silicone mats. These tools are not only environmentally friendly but also save money over time compared to disposable options. They also make cleanup easier and more efficient.

4. Energy Efficiency: Cook large batches of quinoa and store it in the refrigerator for up to 5 days. This saves on energy costs and makes meal prep more efficient. You can use the cooked quinoa in various dishes throughout the week, including salads, soups, and stir-fries.

5. Smart Storage: Store any leftover casserole in an airtight container in the refrigerator. It will stay fresh for several days, providing a convenient and delicious meal throughout the week. Reheat in the oven or microwave for a quick and easy lunch or dinner.

6. Ingredient Substitutions: If certain ingredients are unavailable or too expensive, consider substituting them with more affordable alternatives. For example, use brown rice instead of quinoa, or substitute the zucchini with yellow squash or another vegetable.

7. Flavor Enhancements: Experiment with adding different flavors to your casserole, such as a sprinkle of smoked paprika or a dash of hot sauce, to add a unique twist to your dish. Fresh herbs like cilantro or parsley can also enhance the flavor and add a touch of freshness.

8. DIY Cheese: If cheese is expensive, consider making your own plant-based cheese using cashews, nutritional yeast, and spices. This can be more cost-effective and allows you to control the flavor and texture. Store homemade cheese in the refrigerator and use within a few days.

9. Learning and Sharing: Join online cooking communities for more recipe ideas and tips. Sharing your own experiences can also help others and foster a sense of community. You can exchange recipes, cooking techniques, and meal prep tips with other home cooks, making the culinary journey more enjoyable and enriching.

10. Creative Presentations: Enhance the visual appeal of your casserole by garnishing with fresh basil, a drizzle of balsamic glaze, or a sprinkle of grated cheese. These additions not only add flavor but also make the dish more appealing and enjoyable to eat. Serving the casserole with colorful side dishes like a simple salad or roasted vegetables can also elevate the presentation.

By incorporating these tips, you can enjoy making Vegetable and Quinoa Bake with Tomato Sauce while being mindful of your budget and the environment. Enjoy the process and the delicious results!