Mediterranean Quinoa Casserole – Prep thyme for health

Mediterranean and casserole may not be two words you often hear together, but in this case, it’s a combination that won’t disappoint. Packed with nutrient-dense quinoa, spinach leaves, and protein-packed lentils, this vegetarian casserole is packed with flavor and nutrients.

Although it has the highest protein content when made with Greek yogurt and feta cheese, it can easily be made dairy-free and vegan if desired. I originally came up with this recipe when we were still eating dairy, but now I always make it dairy-free and it’s just as good!

Ingredients and substitutes for the Mediterranean quinoa casserole

• andean millet Make sure you don’t overcook your quinoa or the texture will become mushy. Here’s a post on how to get fluffy quinoa every time. I usually cook it a day or two in advance because it makes everything go faster that way. I haven’t tried substituting quinoa in this recipe yet, but white rice could be a good alternative.
• Lenses- Using canned lenses is another way to save time. However, be sure to rinse the lenses thoroughly and drain any excess water completely. I wouldn’t recommend any other legumes in place of lentils as their small size works best for this recipe.
• onion and garlic- Sauteing the onions and garlic is key to the flavorful flavor. If for some reason you can’t have garlic, feel free to leave it out.
• Spinach- I like to use fresh baby spinach as frozen spinach contains a lot more moisture and can end up with an undesirable texture. If you don’t like spinach, lacinato kale would be a good substitute.
• cherry or grape tomato The hint of juicy tomatoes makes this dish special, so please don’t skip them! For best results, I recommend cutting them in half.
• egg Whole eggs help bind the casserole while adding protein. To reduce the fat content of the casserole, you can replace one of the eggs with equal grams of liquid egg white. Or if you want to make the casserole vegan, I would recommend using Just Egg instead of the two eggs.
• feta cheese I used Violife Dairy-Free Feta Cheese to make the casserole dairy-free, but any variety will work as long as it’s crumbled.
• Natural yoghurt- Again, I like to use Kite Hill unsweetened plain yogurt to make it dairy-free, but any type of plain yogurt will work.
• Dill- Fresh dill gives the best flavor, but dried dill will do just fine. I recommend 1-2 teaspoons depending on how strong you want the flavor to be.

How to make a Mediterranean Quinoa Casserole

1. Cook your quinoa (and lentils, unless you’re using canned lentils).
2. Fry onion, spinach and garlic.
3. Mix feta, eggs and yoghurt together.
4. Add quinoa, lentils, onions, garlic, spinach, cherry tomatoes and fresh dill. Stir to combine.
5. Place in a 9×13″ casserole dish and bake until golden and bubbly.
6. Let cool down. Serve warm and enjoy!

Looking for more quinoa recipes?