Quinoa Broccoli Casserole

Gluten Free
Health score
16%
Quinoa Broccoli Casserole
80 min.
6
282kcal

Suggestions


Are you looking for a delicious and nutritious dish that caters to various dietary needs? Look no further than this Quinoa Broccoli Casserole! This gluten-free delight is not only packed with flavor but also offers a wholesome combination of ingredients that will satisfy your taste buds and nourish your body.

Imagine tender quinoa mingling with vibrant, chopped broccoli, all enveloped in a creamy, low-sodium mushroom soup. The addition of shredded Cheddar cheese brings a rich, savory depth, while the French-fried onions add a delightful crunch that elevates the entire dish. Perfect for lunch, as a side dish, or even as a main course, this casserole is versatile enough to fit any meal occasion.

With a preparation time of just 80 minutes, you can easily whip up this comforting casserole for family gatherings or weeknight dinners. Each serving is a balanced blend of protein, healthy fats, and carbohydrates, making it a guilt-free indulgence at only 282 calories per serving. Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding, ensuring that you can impress your guests with minimal effort.

So, roll up your sleeves and get ready to create a dish that not only tastes amazing but also brings everyone together around the table. Your taste buds will thank you!

Ingredients

  • cups broccoli chopped
  • 10 ounce cream of mushroom soup low-sodium canned
  • 0.5 cup french-fried onions 
  • servings salt and ground pepper black to taste
  • teaspoon lemon pepper 
  • teaspoon olive oil 
  • cup quinoa 
  • teaspoon salt 
  • cup cheddar cheese shredded
  • 0.5 cup cup heavy whipping cream light sour
  • cups water 

Equipment

  • bowl
  • sauce pan
  • oven
  • baking pan

Directions

  1. Place quinoa in a bowl; pour in enough water to cover. Soak for 30 minutes.
  2. Drain and rinse several times.
  3. Bring quinoa, water, olive oil, and 1 teaspoon salt to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and the water has been absorbed, about 20 minutes.
  4. Preheat oven to 350 degrees F (175 degrees C). Grease an 8-inch square baking dish.
  5. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil.
  6. Add broccoli, cover, and steam until tender, 2 to 4 minutes.
  7. Stir broccoli, cream of mushroom soup, Cheddar cheese, 1/2 cup French-fried onions, sour cream, and lemon pepper into cooked quinoa; season with salt and black pepper to taste. Spoon quinoa mixture into the prepared baking dish.
  8. Bake in the preheated oven until heated through, 10 minutes.
  9. Sprinkle with 1/2 cup French-fried onions and bake until topping is lightly browned, about 5 more minutes.

Nutrition Facts

Calories282kcal
Protein17.05%
Fat45.46%
Carbs37.49%

Properties

Glycemic Index
20.5
Glycemic Load
0.56
Inflammation Score
-6
Nutrition Score
14.60869566254%

Flavonoids

Luteolin
0.24mg
Kaempferol
2.3mg
Myricetin
0.02mg
Quercetin
0.96mg

Nutrients percent of daily need

Calories:282.12kcal
14.11%
Fat:14.35g
22.07%
Saturated Fat:6.75g
42.19%
Carbohydrates:26.63g
8.88%
Net Carbohydrates:23.68g
8.61%
Sugar:0.61g
0.67%
Cholesterol:27.9mg
9.3%
Sodium:915.67mg
39.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.11g
24.21%
Manganese:0.84mg
41.88%
Vitamin C:26.34mg
31.92%
Vitamin K:31.58µg
30.07%
Phosphorus:263.1mg
26.31%
Folate:80.06µg
20.01%
Calcium:193.7mg
19.37%
Magnesium:73.83mg
18.46%
Zinc:2.32mg
15.46%
Vitamin B2:0.26mg
15.27%
Copper:0.3mg
15.2%
Selenium:9.09µg
12.98%
Fiber:2.95g
11.8%
Vitamin B6:0.23mg
11.32%
Iron:1.93mg
10.74%
Potassium:372.72mg
10.65%
Vitamin B1:0.15mg
9.72%
Vitamin A:440.66IU
8.81%
Vitamin E:1.22mg
8.13%
Vitamin B12:0.36µg
5.93%
Vitamin B5:0.56mg
5.6%
Vitamin B3:1.07mg
5.36%
Vitamin D:0.15µg
1.01%
Source:Allrecipes