Ingredients:

• 1 teaspoon olive oil – for sautéing the vegetables
• 1/2 cup onion, chopped – adds a savory base flavor
• 2 cups broccoli, cut into small pieces – a nutritious green vegetable packed with fiber
• 2 cups carrots, finely chopped or shredded – adds natural sweetness and a pop of color
• 2 cups cooked quinoa – a protein-packed base that is also gluten-free
• 2 eggs – binds everything together and adds richness
• 2 cups reduced-fat cheddar cheese – provides a creamy, cheesy layer
• Salt and pepper, to taste – for seasoning the dish

Steps to Make Cheesy Quinoa Veggie Bake:

Step 1: Prepare the Vegetables

1. Chop the Vegetables:
   Begin by finely chopping the 1/2 cup of onion and setting it aside. Next, chop the broccoli into small, bite-sized florets and finely chop or shred the 2 cups of carrots.
2. Sauté the Vegetables:
   Heat the 1 teaspoon of olive oil in a large skillet over medium heat. Once hot, add the chopped onion and sauté for 2-3 minutes, until it becomes soft and translucent. Add the chopped broccoli and carrots to the skillet. Stir occasionally and cook for an additional 5-7 minutes until the vegetables are tender but still have a slight bite to them.

Step 2: Cook the Quinoa

1. Cook the Quinoa:
   While the vegetables are cooking, prepare the 2 cups of cooked quinoa if you haven’t already done so. If using dry quinoa, rinse it under cold water, then cook according to the package instructions. Typically, quinoa is cooked by simmering it in 2 cups of water or broth for about 15 minutes until the liquid is absorbed. Once cooked, fluff the quinoa with a fork.

Step 3: Combine the Ingredients

1. Prepare the Egg Mixture:
   In a large mixing bowl, crack 2 eggs and whisk them together. Add a pinch of salt and pepper to taste, and stir in 2 cups of reduced-fat cheddar cheese. Whisk until the cheese is evenly distributed and the eggs are fully combined.
2. Combine with Quinoa and Vegetables:
   Once the vegetables have finished cooking and the quinoa is ready, add the sautéed vegetable mixture to the cooked quinoa. Stir to combine. Then, pour the egg and cheese mixture into the bowl and mix well until everything is evenly coated and incorporated.

Step 4: Bake the Quinoa Veggie Mixture

1. Prepare the Baking Dish:
   Preheat your oven to 375°F (190°C). Grease a baking dish (about 9×9 inches) with a bit of olive oil or non-stick spray to prevent sticking.
2. Transfer to the Dish:
   Pour the quinoa, vegetable, and egg mixture into the prepared baking dish. Use a spatula to spread it evenly and press it gently into the corners of the dish.
3. Bake the Dish:
   Place the baking dish in the oven and bake for 25-30 minutes until the top is golden brown and the casserole is firm to the touch. The cheese will be melted and bubbly, and the eggs will have set to create a smooth, cohesive texture.

Step 5: Serve and Enjoy

1. Let it Cool Slightly:
   Once done, remove the dish from the oven and allow it to cool for about 5 minutes before slicing. This helps the casserole set and makes it easier to cut into neat slices.
2. Garnish and Serve:
   Garnish with extra fresh herbs, such as parsley or chives, if desired. Serve warm as a main dish or a side dish with your favorite protein like grilled chicken or roasted tofu.

Nutrition Facts (Approximate per Serving):

• Calories: 230
• Protein: 12g
• Carbohydrates: 28g
• Fat: 9g
• Fiber: 4g
• Sugar: 5g
• Sodium: 350mg

Note: The nutrition facts may vary depending on the specific ingredients you use, especially the type of cheese and the amount of oil used for sautéing.

Frequently Asked Questions (FAQs)

1. Can I use a different type of cheese?
Yes, you can substitute the reduced-fat cheddar cheese with any other cheese you prefer, such as mozzarella, gouda, or even a dairy-free cheese alternative if you need the recipe to be dairy-free.

2. Can I add more vegetables to this dish?
Absolutely! This recipe is versatile, and you can add other vegetables such as spinach, zucchini, bell peppers, or mushrooms. Just make sure to sauté the veggies first to release their moisture.

3. Can I make this recipe ahead of time?
Yes, you can make this dish ahead of time. Prepare it up to the point of baking, cover the dish with plastic wrap, and refrigerate it for up to 24 hours before baking. When ready to bake, you may need to increase the baking time by 5-10 minutes to ensure it’s heated through.

4. Can I freeze this dish?
Yes, you can freeze this casserole! Once it’s fully baked and cooled, cover it tightly with plastic wrap and aluminum foil. Store it in the freezer for up to 3 months. To reheat, thaw in the fridge overnight and bake in a preheated oven at 350°F (175°C) for about 15-20 minutes.

5. Can I use a different grain instead of quinoa?
If you prefer, you can swap the quinoa for cooked brown rice, farro, or couscous. Just make sure the grains are cooked before mixing them with the vegetables and eggs.

Tips for Making the Best Cheesy Quinoa Veggie Bake:

1. Use Fresh Veggies:
   Using fresh vegetables gives the dish a better texture and flavor. Make sure your broccoli and carrots are fresh and not overcooked to maintain their crunchiness.
2. Experiment with Seasonings:
   While the recipe calls for salt and pepper, feel free to experiment with other spices or herbs, like garlic powder, smoked paprika, or a pinch of cayenne pepper for a bit of heat.
3. Watch the Cheese:
   For the creamiest texture, ensure that the cheese is fully melted before removing the casserole from the oven. If you like a crispier top, leave it in for a few extra minutes until the cheese starts to brown.
4. Don’t Overcook the Veggies:
   Since the vegetables are sautéed first and then baked, it’s important not to overcook them during the sautéing process. You want them tender but still with a slight crunch to keep the texture interesting.
5. Customize the Recipe:
   Feel free to add your favorite ingredients to this bake. You can toss in cooked chicken for extra protein, or some sun-dried tomatoes for a tangy, Mediterranean twist. This recipe is perfect for customizing based on your preferences or what’s in season.

Storage Tips:

• Refrigeration:
  Store any leftover Cheesy Quinoa Veggie Bake in an airtight container in the fridge for up to 4 days. To reheat, simply microwave individual portions or place the whole dish back in the oven until heated through.
• Freezing:
  As mentioned earlier, this dish freezes well. Allow it to cool completely before freezing. For best results, wrap it tightly to prevent freezer burn.

Conclusion:

This Cheesy Quinoa Veggie Bake is an easy-to-make, wholesome, and flavorful dish that’s perfect for a nutritious weeknight dinner or meal prep for the week ahead. With its combination of protein-rich quinoa, healthy vegetables, and a cheesy, eggy binding, this casserole delivers both comfort and nourishment. Whether you’re serving it as a stand-alone main or a side to your favorite protein, it’s sure to satisfy and impress. Enjoy this versatile recipe that’s as delicious as it is healthy!