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

4 Servings

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

Directions:

1. Soak quinoa 15 minutes to an hour, rinse three times through a fine metal strainer, leave to drain
2. Heat olive oil on medium in a large sauté pan or frying pan
3. Chop celery in small pieces
4. Peel and chop carrots in 1/2 inch dice
5. Wash, trim, and chop zucchini in 1 inch dice
6. Stir fry celery or onion until transparent
7. Add carrots and sunflower seeds, stir fry five minutes
8. Add zucchini, stir fry one minute
9. Add the spices, except for the fresh herb and salt, lower heat and stir until they start to brown
10. Preheat oven to 350 degrees. Use a three or four quart oven proof casserole with lid.
11. Add all ingredients except fresh herb and pepper
12. Stir in 1 3/4 cups boiling water or stock, cover, and bake 20 minutes, or until all the water is absorbed
13. Before serving, remove the bay leaves and cinnamon stick
14. Stir in the minced fresh parsley or cilantro, fresh ground pepper, and serve

Quinoa Tips:

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