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Vegetable Quinoa Bake with Red Kuri Squash

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Recipe

Vegetable Quinoa Bake with Red Kuri Squash recipe

 

Yield

4 servings

Prep

15 min

Cook

50 min

Ready

1 hrs
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Very low in sodium, Low Sodium

Ingredients

Amount Measure Ingredient Features
white wine
or vegetable stock
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1 medium onions
chopped
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8 mushrooms
sliced
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1 large sweet red bell peppers
diced
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1 jalapeño pepper
seeded and minced, optional, or more
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1 small zucchini
diced
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2 cloves garlic
peeled and minced
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3 cups water
or vegetable broth
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1 ½ cups quinoa
rinsed well
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2 cups red kuri squash
peeled and diced, or other winter squash
*
1 cup kale
or escarole, chopped
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2 tablespoons parsley leaves
fresh, chopped, or 1 tablespoon dried
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1 teaspoon salt and black pepper
or to taste
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Ingredients

Amount Measure Ingredient Features
1 x white wine
or vegetable stock
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1 medium onions
chopped
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8 mushrooms
sliced
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1 large sweet red bell peppers
diced
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1 each jalapeño pepper
seeded and minced, optional, or more
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1 small zucchini
diced
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2 cloves garlic
peeled and minced
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7.1E+2 ml water
or vegetable broth
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355 ml quinoa
rinsed well
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473 ml red kuri squash
peeled and diced, or other winter squash
*
237 ml kale
or escarole, chopped
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3E+1 ml parsley leaves
fresh, chopped, or 1 tablespoon dried
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5 ml salt and black pepper
or to taste
* Camera

Directions

Preheat oven to 400℉ (200℃).

Sauté with wine or broth the onion, mushrooms, peppers, zucchini, and garlic for about 5 minutes.

Stir in rest of ingredients, except greens, and bring to a boil. Place greens in bottom of a 9 by 13 inch baking dish .

Transfer mixture to dish and cover. Bake until liquid is absorbed, about 35 to 40 minutes.

Remove from oven and fluff with a fork. Let stand 5 minutes before serving.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 321g (11.3 oz)
Amount per Serving
Calories 26913% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 33mg 1%
Total Carbohydrate 17g 17%
Dietary Fiber 5g 20%
Sugars g
Protein 20g
Vitamin A 55% Vitamin C 51%
Calcium 9% Iron 36%
* based on a 2,000 calorie diet How is this calculated?
 

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