This simple and delicious creamy Запеканка из киноа 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 еженедельная подготовка еды, I like to make large dishes that can feed the whole family with healthy and вкусные ингредиенты. 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 витамины, beans and corn that bring клетчатка и белок, 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!
Полный рецепт находится чуть ниже, но не пропустите все мои советы, которые вы найдете дальше, включая варианты замены ингредиентов, мои кулинарные рекомендации и пошаговые фотографии!
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Запеканка из киноа с овощами
Ингредиенты:
To cook quinoa
- 1 чашку Киноа - uncooked, rinsed
- 2 чашки Овощного бульона
Protein vegetable casserole filling
- 2 столовые ложки Оливковое масло
- 1 Red Onion - нарезанных
- 30 oz Черные бобы - Банки 2
- 1 чашку Зерно кукурузы - I used a mix of frozen peas and corn
- 2 чашки Enchiladas Sauce
- 1 столовая ложка Приправа Тако
- 1 Красный перец - нарезанный
- 1 Зеленый перец - нарезанный
Служить
- ¼ чашку Vegan Cheddar Cheese
- 2-3 столовые ложки соус сальса
- ½ Авокадо - нарезанных
- 1-2 столовые ложки Vegan Sour Cream
инструкции
- 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.
Питание
Ингредиенты и замены
- Киноа – 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.
- Овощного бульона – You can use either veggie stock powder mixed in water or ready-made veggie stock. You can even make your own.
- Оливковое масло – To cook the veggies. You can use any oil you like, but olive oil brings the best flavors.
- Red Onion – You can also use yellow onion or even shallots if you prefer.
- Черные бобы – Or pinto beans. This brings fiber and protein to the quinoa bake making it a great post-workout meal.
- Зерно кукурузы – For color and flavor.
- Enchiladas Sauce – To cook the veggies and make them even more flavorsome. You can also use taco sauce.
- Приправа Тако – Taco seasoning is a mix of spices that bring Mexican flavors.
- Красный перец и Желтый перец – 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.
- соус сальса – To pour on the quinoa bake when serving.
- Авокадо – 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.
Советы по приготовлению еды
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!
Огромное спасибо!
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.
Спасибо, что поделились этим рецептом!
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