Quinoa Carrot Zucchini Casserole
Mildly Spicy Quinoa Recipe for Stovetop, Crockpot or Oven
Quinoa Carrot Zucchini Casserole: The sweet-tart taste of currants goes well with carrots, and sunflower seeds add contrast.
Quinoa Recipe Variation: Substitute 1/2 small onion for the celery, green beans for the zucchini, or dried cranberries for the currants.
This is a great one dish meal, or goes well with green salad, cream of celery soup, crusty bread & hummus.
Total Prep & Cook Time: 45 Min
Nutrition Data Per Serving, 185g: 299 calories, 36g carbohydrate, 14g fat, 634mg sodium, 6g dietary fiber, 9g protein, very low in Cholesterol, good source of Vit C, Folate & Magnesium, very good source of Vit A, Vit K & Manganese. Estimated glycemic load: 18
Quinoa Casserole Ingredients:
- 1 c quinoa
- 1/4 cup dried currants
- 1/4 cup sunflower seeds
- 1 or 2 bay leaves
- 1 cinnamon stick
- 2 Tbls olive oil
- 1 c. celery, chopped small
- 2 medium carrots
- 2 small zucchini
- 1 tsp ground coriander
- 1/2 tsp paprika
- pinch cayenne
- 1/2 tsp dried ginger
- 1/2 tsp ground cumin
- 1/2 tsp rock salt
- 1 1/2 - 1 3/4 cup boiling water or soup stock
- Note: Use smaller amount of water for slow cooker or crockpot
- 1/4 c. minced parsley or cilantro
- fresh ground pepper to taste
- Soak quinoa 15 minutes to an hour, rinse three times through a fine metal strainer, leave to drain
- Heat olive oil on medium in a large sauté pan or frying pan
- Chop celery in small pieces
- Peel and chop carrots in 1/2 inch dice
- Wash, trim, and chop zucchini in 1 inch dice
- Stir fry celery or onion until transparent
- Add carrots and sunflower seeds, stir fry five minutes
- Add zucchini, stir fry one minute
- Add the spices, except for the fresh herb and salt, lower heat and stir until they start to brown
- Preheat oven to 350 degrees. Use a three or four quart oven proof casserole with lid.
- Add all ingredients except fresh herb and pepper
- Stir in 1 3/4 cups boiling water or stock, cover, and bake 20 minutes, or until all the water is absorbed
- Before serving, remove the bay leaves and cinnamon stick
- Stir in the minced fresh parsley or cilantro, fresh ground pepper, and serve
Although classed as a grain, quinoa (keen-wah) is technically an herb, originating with the Incas, in Peru.
Quinoa is perishable because of its oil content, and should be stored in the fridge up to a month, or in the freezer for 2 months.
Quinoa is light, delicious, high in protein, and easy to cook. It can be used in place of rice, bulgar, or couscous, and can also be cooked in a rice cooker.
More quinoa info and tips