This vibrant and wholesome Zucchini & Spinach Quinoa Casserole brings together the best of Mediterranean-inspired flavors with protein-rich quinoa and fresh vegetables. Perfect for busy weeknights, meal prep enthusiasts, or anyone looking to incorporate more vegetables into their diet, this casserole delivers a delightful combination of textures and flavors while keeping things light and nutritious. The addition of protein-rich quinoa and cheese transforms this vegetable-forward dish into a complete meal that will satisfy even the heartiest appetites.
Ingredients
Grain Base:
- 1 cup (170g) quinoa, rinsed
- 2 cups (480ml) vegetable broth
Vegetables:
- 4 medium zucchini (about 800g), sliced into ¼-inch rounds
- 2 cups (60g) fresh spinach, roughly chopped
- 1 medium onion (about 150g), diced
- 3 cloves garlic (about 15g), minced
Cheese Mixture:
- 1 cup (225g) cottage cheese
- 2 large eggs
- 1 cup (113g) mozzarella cheese, divided
- 1 teaspoon (3g) Italian herbs
- ½ teaspoon (1g) red pepper flakes
- Salt and freshly ground black pepper to taste
- Olive oil spray
Step-by-Step Instructions
- Prepare the Quinoa
- Rinse quinoa thoroughly under cold water
- Combine with vegetable broth in a medium saucepan
- Bring to a boil, then reduce heat and simmer covered for 15-20 minutes
- Let stand for 5 minutes, then fluff with a fork
- Prepare the Vegetables
- Preheat oven to 350°F (175°C)
- Heat a large skillet over medium heat and spray with olive oil
- Add diced onion and cook for 3-4 minutes until softening
- Add minced garlic and cook for another minute
- Add zucchini slices and cook for 5-7 minutes until slightly tender
- Add spinach and cook until just wilted (about 2 minutes)
- Season with salt and pepper to taste
- Prepare the Cheese Mixture
- In a medium bowl, combine cottage cheese and eggs
- Add ½ cup mozzarella cheese
- Stir in Italian herbs and red pepper flakes
- Season with salt and pepper
- Assemble the Casserole
- Spray a 9×13 inch (23x33cm) baking dish with olive oil
- Spread cooked quinoa evenly on the bottom
- Layer the cooked vegetables over the quinoa
- Pour the cheese mixture evenly over the vegetables
- Sprinkle remaining ½ cup mozzarella on top
- Bake
- Cover with foil and bake for 20 minutes
- Remove foil and bake for additional 10-15 minutes
- Cheese should be golden and casserole should be set
Nutritional Information (per serving)
- Calories: 285
- Protein: 18g
- Carbohydrates: 32g
- Fiber: 4g
- Fat: 11g
- Saturated Fat: 5g
- Iron: 3mg
- Calcium: 250mg
- Vitamin A: 2500IU
- Vitamin C: 20mg
Timing:
- Prep Time: 25 minutes
- Cook Time: 35 minutes
- Total Time: 1 hour
- Serves: 6 people
Pro Cooking Tips
- Remove excess moisture from zucchini by salting slices and letting them drain for 15 minutes
- Toast quinoa before cooking for enhanced nutty flavor
- Use room temperature eggs for better incorporation
- Don’t overcook the vegetables in the initial sauté – they’ll continue cooking in the oven
- Let the casserole rest for 10 minutes before serving to set properly
- Use a mandoline for even zucchini slices
Variations and Substitutions
- Grain Options: Replace quinoa with brown rice, farro, or cauliflower rice
- Cheese Alternatives: Try ricotta instead of cottage cheese, or use Greek yogurt for a tangier taste
- Vegetable Variations:
- Add yellow squash or eggplant
- Replace spinach with kale or Swiss chard
- Include bell peppers or mushrooms
- Protein Boost: Add white beans or chickpeas
- Dairy-Free Version: Use dairy-free cheese alternatives and silken tofu instead of cottage cheese
- Flavor Variations:
- Add fresh herbs like basil or dill
- Include sun-dried tomatoes
- Try different spice combinations like Herbs de Provence or Greek seasoning
Common FAQs
Q: Can I use frozen spinach instead of fresh?
A: Yes, but thaw and squeeze out excess moisture first. Use about 1 cup of frozen spinach to replace the 2 cups fresh.
Q: How do I prevent the casserole from becoming watery?
A: Salt and drain the zucchini beforehand, and ensure the quinoa is properly cooked and not wet when adding to the dish.
Q: Can I make this ahead of time?
A: Yes! Assemble up to 24 hours in advance, refrigerate, and add 10 minutes to the baking time.
Q: Is this casserole freezer-friendly?
A: While it can be frozen, the texture of the zucchini may change. If freezing, do so before baking and thaw completely before cooking.
Storage and Make-Ahead Tips
- Refrigerator Storage:
- Store covered for up to 4 days
- Best reheated in the oven at 350°F (175°C) for 15-20 minutes
- Individual portions can be microwaved for 1-2 minutes
- Freezer Storage:
- Freeze unbaked casserole for up to 3 months
- Thaw overnight in refrigerator before baking
- Add 15-20 minutes to baking time if cooking from chilled
- Make-Ahead Components:
- Cook quinoa up to 2 days ahead
- Prepare vegetables the day before
- Mix cheese mixture up to 24 hours in advance
- Store components separately until ready to assemble
- Portion Control:
- Divide into individual portions before freezing
- Use glass containers for easy reheating
- Label with date and reheating instructions
This versatile casserole is not only a delicious way to enjoy your vegetables but also a protein-rich, satisfying meal that’s perfect for batch cooking and meal planning. Its combination of wholesome ingredients and Mediterranean flavors makes it a crowd-pleasing dish that’s as nutritious as it is delicious.
