Canada's food guide
Quinoa and vegetable casserole
This colourful, comforting casserole is topped off with melted cheese. Its crispy edges make it simply irresistible.
Prep time
15 min
Cook time
35 min
Servings
6
Ingredients
- 10 mL (2 tsp) extra virgin olive oil
- 1 leek, white and light green part only, thinly sliced
- 3 cloves garlic, minced
- 1 red, orange or yellow bell pepper, diced
- 10 mL (2 tsp) Italian herb seasoning
- 250 mL (1 cup) quinoa, rinsed
- 500 mL (2 cups) broccoli florets
- 440 mL (1 ¾ cups) sodium-reduced vegetable broth
- 250 mL (1 cup) frozen corn kernels
- 15 mL (1 tbsp) chopped fresh parsley
- 190 mL (¾ cup) shredded lower fat old Cheddar cheese
Directions
- In a large non-stick skillet, heat oil over medium heat and cook leek, garlic, red pepper and Italian herb seasoning for 5 minutes or until starting to soften.
- Stir in quinoa, broccoli and vegetable broth. Bring to a boil; reduce heat to low and cover and cook for about 15 minutes or until quinoa is tender. Stir in corn and parsley, and cook for 5 minutes.
- Spoon mixture into small casserole dish and sprinkle with cheese.
- Bake in preheated 200 °C (400 °F) oven for about 10 minutes or until cheese is melted.
Learn about food safety.
Recipe developed by Emily Richards, P.H. Ec. for Health Canada and the Heart and Stroke Foundation.
Tips
- Little chefs can help you spoon the mixture into a casserole dish and sprinkle the cheese and parsley on top.
- Leeks need to be thoroughly cleaned. Trim roots and some dark green tops off. Cut in half lengthwise and wash well.
- Complete steps 1 to 3 the night before then refrigerate overnight. Place in the oven for dinner the next day, increasing the bake time by 5 to 10 minutes.
- This casserole is versatile. You can use whatever vegetables you have at home. Try using cauliflower instead of broccoli, and peas instead of corn.
