Veggie Quinoa Casserole Recipe {Gluten-Free, Vegan}
This gluten-free and vegan veggie quinoa casserole recipe was developed exclusively for Nuts.com and our customers by Miryam Quinn Doblas, Registered Dietitian (RD). Miryam shares her passion for nutrition and healthy eating on her website, Eat Good 4 Life.
For a bright and flavorful dish that you can whip up any night of the week, try my veggie quinoa casserole. Made with protein-packed quinoa and tofu, this recipe makes a satisfying meal. It’s spruced up with vibrant bell peppers, cherry tomatoes and spices for plenty of flavor and nutrition in every bite.
Quinoa is one ingredient I always keep stocked in my pantry. Versatile, nutritious and gluten-free, it is the perfect base ingredient for many recipes. Quinoa can be used to replace rice, brown rice or couscous. It is a complete protein that provides all 9 essential amino acids. Per serving, quinoa packs 7 hearty grams of protein, making it a great option for vegan and vegetarian diets.
This fluffy, grain-like seed is also loaded with antioxidant-like compounds called flavonoids, which have been shown to have anti-inflammatory and anti-viral effects. Plus, quinoa promotes digestive health because it provides nearly twice as much dietary fiber as other grains. It is also loaded with fatigue-fighting iron and other minerals. Quinoa has a low glycemic index, which makes it suitable for people watching their blood sugar levels. Look for pre-rinsed quinoa to save yourself an extra step!
To give this casserole an extra boost of vegan protein, I added tofu, but you could replace it with any protein of your choice. The bell peppers and cherry tomatoes lend color and extra nutrients to the dish. Spices like paprika, cumin, oregano and thyme add a kick of flavor that completes the recipe. My favorite part? It can all be prepared in one pan for easy clean up.
I hope you enjoy this nutritious and tasty quinoa casserole recipe! Feel free to customize it as you wish, and change it up from time to time. It’s an easy recipe for those days when you don’t have much time on your hands but still want to prepare a healthy, home-cooked meal.
Ingredients
- 2 cups pre-rinsed quinoa, uncooked
- 16 oz extra firm tofu, cubed
- 3 colored bell peppers, sliced
- 1 cup cherry tomatoes, sliced
- 2 tbsp olive oil
- 2 tsp paprika
- 2 tsp cumin
- 1 tsp oregano
- 1 tsp thyme
- 1 tsp salt
Instructions
- In a large non-stick pan, over medium to high heat, combine the olive oil and cubed tofu. Cook until the tofu starts to become brown.
- Add the chopped bell peppers and cook further for 2-3 minutes until the peppers begin to soften. Add the spices, chopped tomatoes and salt, and stir. Add the rinsed quinoa with 4 cups of hot water and stir.
- Turn the heat down to medium low and cook until the water is absorbed. At this stage, the quinoa should be cooked but if you find that it is still hard, add 1/2 cup extra water and cook until ready.
- Turn the heat off, stir and serve while hot. Enjoy!
This recipe was developed and photographed exclusively for Nuts.com by Miryam Quinn Doblas, RD, of Eat Good 4 Life.
6 Responses to “Veggie Quinoa Casserole Recipe {Gluten-Free, Vegan}”
Do you have a recipe book, or are all recipes just posted on this website?
Hi Marilyn – We don’t have a recipe book. All of our recipes are published on our blog, or on the product pages of our website. You can see the list of recipes that Miryam Quinn Doblas, RD has created for us here.
I see fresh cilantro in the picture but not mentionned in the recipe! I’m sure it’s an important pop of flavor! I will be trying this tonight!
Hi Giselle – You can certainly use fresh cilantro as a garnish. We hope you enjoy the recipe 🙂
This sounds good. will try it when I go grocery shopping for the peppers
Hope you enjoy the recipe, Barbara! 🙂