Quinoa Carrot Zucchini Casserole Recipe

Mildly Spicy Quinoa Recipe for Stovetop, Crockpot or Oven

Quinoa Casserole Recipe: Currants add a sweet-tart taste that goes well with the carrots, and sunflower seeds add texture contrast.

Makes a great one dish meal, or goes well with green salad, cream of celery soup, crusty bread & hummus.

Total Prep And Cook Time: 45 Minutes

4 Servings

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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" dice
5. Wash, trim, and chop zucchini in 1 " dice
6. Stir fry celery until transparent
7. Add carrots, 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. Add all ingredients except fresh herb and pepper
11. Stir in 1 3/4 cups boiling water or stock, cover, and bake 20 minutes, or until all the water is absorbed
12. Before serving, remove the bay leaves and cinnamon stick
13. Stir in the minced fresh parsley or cilantro, fresh ground pepper, and serve

Cooking Tip: Substitute 1/2 small onion for the celery, green beans for the zucchini, or dried cranberries for the currants.

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.

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