This simple and delicious creamy Quinoa assada with veggies is a healthy comfort food lunch or dinner that your kids will love. It’s full of fresh vegetables and brings the goodness of quinoa in a dish easy to meal prep.
When I make my preparação semanal de refeições, I like to make large dishes that can feed the whole family with healthy and ingredientes deliciosos. This amazing quinoa bake with veggies is one of my go-to dishes for preparing many dinners.
It’s a great combination of many vegetables that bring vitaminas, beans and corn that bring fibra e proteína, avocado for healthy fats and all the Mexican flavors of taco seasoning.
You can serve it as lunch, dinner, or even breakfast if you like savory food to start the day. With over 28 grams of protein per serving, it’s a great way of loading or recharging after a workout! Read below all my tips for making this recipe and meal prepping a week of healthy meals!
Embora a receita completa esteja logo abaixo, não perca todas as minhas dicas mais adiante, incluindo substituições de ingredientes, dicas de culinária e fotos do passo a passo!
Gostou desta receita?
Deixe um comentar abaixo ou acesse o nosso Facebook onde respondo a (quase) todos os comentários, nosso A página Instagram para inspiração, ou para o nosso Pinterest Para salvar receitas!
Quinoa assada com legumes
Ingredientes
To cook quinoa
- 1 xícara Quinoa - uncooked, rinsed
- 2 copos Estoque de vegetais
Protein vegetable casserole filling
- 2 colheres de sopa Azeite
- 1 Cebola Vermelha - picado
- 30 oz Feijões pretos - Latas 2
- 1 xícara Grão de milho - I used a mix of frozen peas and corn
- 2 copos Enchiladas Sauce
- 1 colher de sopa Tempero para tacos
- 1 Pimentão Vermelho - fatiado
- 1 Pimenta verde - fatiado
Servir
- ¼ xícara Vegan Cheddar Cheese
- 2-3 colheres de sopa Molho de Salsa
- ½ Abacate - picado
- 1-2 colheres de sopa Vegan Sour Cream
Instruções
- Preheat the oven to 430 °F (220 °C). Lightly oil a large baking pan—mine is a lasagna glass pan with a 3.6-liter volume—and set it aside.
- Rinse the cup of uncooked quinoa in a sieve under cold water and transfer to the pan. Set it aside.
- In a non-stick skillet, warm olive oil and cook the diced red onion until fragrant, stirring occasionally. It takes about 3-4 minutes.
- Stir in diced bell peppers, black beans, frozen corn, and taco seasoning.
- Pour the enchilada sauce, stir, and bring to a light boil, then reduce heat and simmer for 3 minutes.
- Pour the cooked beans and vegetable mixture onto the quinoa, add vegetable stock, and stir everything to combine the quinoa with the vegetables and beans.
- Foil the pan and bake for 50 minutes at 430 °F (220 °C) or until all the liquid has been absorbed and the quinoa is soft and cooked.
- Serve with vegan sour cream or vegan yogurt, salsa sauce, diced avocado, and fresh cilantro.
- Store the quinoa bake for up to 4 days in the fridge in airtight containers or freeze it for up to 1 month.
Nutrição
Ingredientes e Substituições
- Quinoa – Quinoa is a great ingredient loaded with minerals, vitamins, and antioxidants. You can use any color, from white to brown, black, or red. Measure the quinoa uncooked as it inflates a lot when cooking. For this recipe, you don’t even need to pre-bake the quinoa.
- Estoque de vegetais – You can use either veggie stock powder mixed in water or ready-made veggie stock. You can even make your own.
- Azeite – To cook the veggies. You can use any oil you like, but olive oil brings the best flavors.
- Cebola Vermelha – You can also use yellow onion or even shallots if you prefer.
- Feijões pretos – Or pinto beans. This brings fiber and protein to the quinoa bake making it a great post-workout meal.
- Grão de milho – Para dar cor e sabor.
- Enchiladas Sauce – To cook the veggies and make them even more flavorsome. You can also use taco sauce.
- Tempero para tacos – Taco seasoning is a mix of spices that bring Mexican flavors.
- Pimentão Vermelho e Pimenta amarela – To brings vitamins and colors. You can use any bell pepper colors. Alternatively, you can use tomatoes.
- Vegan Cheddar Cheese – You can use any cheese alternatives that melt well.
- Molho de Salsa – To pour on the quinoa bake when serving.
- Abacate – For serving, this is optional.
- Vegan Sour Cream – Or vegan heavy cream alternatives.
How to Make Quinoa Bake
Making this quinoa bake is super easy as all you need is a baking dish and a pan to cook the veggies!
Rinse the quinoa and spread it at the bottom of the baking dish.
Dice the bell pepper into small strips and cook them in a frying pan with the onions, beans, corn, and olive oil.
Spread the cooked veggies on top of the quinoa in the baking dish.
Bake the Quinoa Bake before serving with vegan sour cream, salsa sauce, and cilantro.
Dicas de preparo de refeições
This recipe is one of my favorite options for a whole week of healthy dinners that the whole family loves.
It’s very easy to make it by doubling the recipe and making it in a large dish.
Then, slice it into typical portions and store them individually in small containers. You can then keep them for 4 days in the fridge or up to a month in the freezer.
Thought maybe I’d overcooked it, but tasted great!
Muito obrigado!
I’m making this for dinner today. Hoping the kids will like it. Is the oven temperature given for a standard oven or for a fan oven?
This will definitely be on repeat for me , I added some zucchini to it for extra veggies and some cheese on top . Love this !!!
Thank you for your lovely review! It sounds delicious with added veggies.
Standard oven, let me know how it goes.
Obrigada por compartilhar esta receita!
Made this last night and it came out delicious! My fiancé does not like quinoa but I was certain he would like this. I did make some substitutions just because this is what I had. I used almost a cup of taco sauce and added some tomato paste and the other cup was tomato sauce and the remainder of the tomato paste. I seasoned it with some cayenne and salt. I used only one can of beans and added instead 1.5 cups of shredded chicken breast which I mixed in after baking for 30 minutes because I wasn’t sure if it would dry out. I skipped the peppers. I also added cheese on top.
Just made this came out so tasty served it with burrata I’m still salivating. Thanks for the recipe
I’m glad you liked it!!
Hi, can I substitute anything
for Enchilada sauce?
You can use taco sauce or just tomato passata.
Very tasty! I’m normally not a fan of quinoa but I wanted to give it a go – not disappointed, it was actually really good