This easy casserole offers maximum nourishment. Serve with microwaved or baked sweet potatoes (start the sweet potatoes in the oven about 45 minutes before starting to bake the casserole) and a salad of dark greens and ripe tomatoes.

　　

Ingredients

6 servings

　　1 1/2 cups quinoa, rinsed in a fine sieve

　　2 tablespoons light olive oil

　　1 large onion, chopped

　　2 medium broccoli crowns, cut into bite-size pieces

　　1 cup grated sharp cheddar cheese or cheddar-style soy cheese

　　Salt and freshly ground pepper to taste

　　

Step 1

Preheat the oven to 375°F.

　　

Step 2

Bring 3 cups water to a simmer in a medium saucepan. Stir in the quinoa, cover, and simmer gently until the water is absorbed, about 15 minutes.

　　

Step 3

Meanwhile, heat the oil in a large skillet. Add the onion and sauté until golden. Add the broccoli and about 1/4 cup water. Cover and steam until the broccoli is just a little more done than tender-crisp, 5 to 7 minutes.

　　

Step 4

In a mixing bowl, combine the cooked quinoa with the broccoli mixture and half of the cheese. Season with salt and pepper and stir well. Transfer the mixture to a lightly oiled, shallow 2-quart casserole. Sprinkle evenly with the remaining cheese. Bake until the top is golden and crisp, 20 to 25 minutes. Let the casserole stand for 5 minutes, and serve.

　　

Menu

Step 5

Quinoa, Broccoli, and Cheese Casserole (this page)

　　

Step 6

or

　　

Step 7

Quinoa and Corn Pilaf (page 105)

　　

Step 8

Avocado and Pinto Bean Salad (page 45)

　　

Step 9

Warm flour tortillas

　　

Step 10

Sautéed zucchini and/or yellow summer squash

　　

nutrition information

Step 11

Calories: 284

　　

Step 12

Total Fat: 13g

　　

Step 13

Protein: 12g

　　

Step 14

Carbohydrate: 30g

　　

Step 15

Cholesterol: 20mg

　　

Step 16

Sodium: 129mg

　　The Vegetarian 5-Ingredient Gourmet