Description
This Mediterranean Quinoa Casserole is a nutritious, flavorful dish combining protein-packed quinoa and lentils with fresh vegetables, creamy feta, and a hint of dill. Baked to a light golden brown, it’s perfect for a healthy lunch or dinner, offering a wholesome blend of textures and Mediterranean-inspired flavors. Dairy-free options make it suitable for various dietary preferences.
Ingredients
Scale
Grains and Legumes
- 2½ cups cooked quinoa (about 1 cup uncooked)
- 1 15-ounce can green lentils, drained and rinsed (about ½ cup uncooked)
Vegetables
- 1 yellow onion, finely chopped
- 3 garlic cloves, minced
- 5 ounces fresh baby spinach
- 1 pint cherry or grape tomatoes, halved
Dairy and Eggs
- 2 whole eggs
- ½ cup plain unsweetened yogurt (dairy-free almond milk yogurt used)
- 6 ounces crumbled feta cheese (Violife dairy-free feta cheese used)
Other Ingredients
- 1 tablespoon extra virgin olive oil
- ¼ cup fresh dill, finely chopped
- ½-1 teaspoon fine sea salt
- ½-1 teaspoon ground black pepper
Instructions
- Cook Quinoa and Lentils: Prepare the quinoa and lentils according to package instructions if using uncooked. Once cooked, set them aside to cool completely to avoid excess moisture in the casserole.
- Preheat Oven and Prepare Dish: Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch casserole dish with olive oil or non-stick spray to prevent sticking.
- Sauté Vegetables: In a large skillet over medium heat, warm the olive oil. Add the finely chopped onion and sauté until translucent, about 3-5 minutes. Stir in the minced garlic and fresh baby spinach, then cover with a lid and cook for another 5 minutes, stirring occasionally, until the spinach is wilted. Remove from heat and allow to cool.
- Mix Ingredients: In a large bowl, whisk together the eggs, plain yogurt, and crumbled feta cheese until smooth. Add the cooled quinoa, lentils, the sautéed onion, garlic, and spinach mixture, halved cherry tomatoes, fresh dill, salt, and pepper. Toss everything until evenly combined.
- Bake Casserole: Transfer the mixture into the prepared casserole dish, spreading evenly to the edges and smoothing the top. Bake in the preheated oven for 35-45 minutes, or until the top is light golden brown and the casserole is set.
- Cool and Serve: Remove from oven and let the casserole cool for 10-15 minutes before serving to let it firm up slightly. Store any leftovers in an airtight container in the fridge for up to one week.
Notes
- Nutrition facts are calculated per 1/4 of the recipe and may vary depending on ingredient brands and substitutions.
- For dairy-free options, use almond milk yogurt and dairy-free feta as suggested.
- Adjust salt and pepper to taste but starting with ½ teaspoon is recommended for balanced flavor.
- Make sure quinoa and lentils are fully cooled before mixing to avoid a soggy casserole.
- Leftovers reheat well in the oven or microwave.
Nutrition
- Serving Size: 1/4 of casserole
- Calories: 320
- Sugar: 4g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 33g
- Fiber: 6g
- Protein: 15g
- Cholesterol: 80mg
