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Mediterranean Diet Casserole Recipe
Ingredients:
- 2 cups cooked quinoa
- 1 cup halved cherry tomatoes
- 1 cup diced cucumber
- 1/2 cup sliced red onion
- 1 cup pitted and halved kalamata olives
- 1 cup crumbled feta cheese
- 1/4 cup olive oil
- 2 tbsp freshly squeezed lemon juice
- 1 tsp dried oregano
- 1 tsp salt
- 1/2 tsp freshly ground black pepper
Instructions:
- Preheat your oven to 375°F (190°C).
- In a large mixing bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
- In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and black pepper.
- Pour the dressing over the quinoa mixture and toss to combine.
- Transfer the mixture to a baking dish and spread it out evenly.
- Bake in the preheated oven for 20-25 minutes, until heated through and slightly golden on top.
- Remove from oven and let it cool for a few minutes before serving.
What You Will Need to Make This Dish
H2: What you will need to make Mediterranean diet casserole
- Cooked quinoa: Provides a protein-packed base, adding texture and a nutty flavor to the casserole.
- Cherry tomatoes: Adds a burst of sweetness and juiciness, balancing the savory elements.
- Cucumber: Offers a refreshing crunch, enhancing the overall texture.
- Red onion: Brings a sharp, tangy flavor that complements the other ingredients.
- Kalamata olives: Adds a briny, salty taste, giving depth to the dish.
- Feta cheese: Provides a creamy, tangy element, tying all the flavors together.
- Olive oil: Acts as the base for the dressing, adding richness and smoothness.
- Lemon juice: Adds a zesty, bright flavor, balancing the richness of the olive oil.
- Dried oregano: Infuses the dish with a classic Mediterranean herb flavor.
Read more: Mediterranean Casserole Recipe
Tools and Instruments Required
What tools/instruments will be needed to make Mediterranean Diet Casserole Recipe
- Mixing bowl: Essential for combining quinoa, vegetables, and feta cheese evenly before baking.
- Small bowl: Perfect for whisking together olive oil, lemon juice, and spices to create the dressing.
- Whisk: Helps blend the dressing ingredients smoothly and ensures even distribution.
- Baking dish: Necessary for baking the casserole, allowing it to heat through and develop a golden top.
- Oven: Cooks the casserole to perfection, melding flavors and textures together.
Mediterranean Diet Casserole
A healthy and delicious Mediterranean Diet Casserole packed with veggies and flavor.
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Equipment
- Oven
- Baking Dish
- Mixing bowl
Read more: Mediterranean Fish Casserole Recipe
Ingredients:
Main Ingredients
- 2 cups Quinoa cooked
- 1 cup Cherry Tomatoes halved
- 1 cup Cucumber diced
- 1/2 cup Red Onion sliced
- 1 cup Kalamata Olives pitted and halved
- 1 cup Feta Cheese crumbled
- 1/4 cup Olive Oil
- 2 tbsp Lemon Juice freshly squeezed
- 1 tsp Dried Oregano
- 1 tsp Salt
- 1/2 tsp Black Pepper freshly ground
Instructions:
- Preheat your oven to 375°F (190°C).
- In a large mixing bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
- In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and black pepper.
- Pour the dressing over the quinoa mixture and toss to combine.
- Transfer the mixture to a baking dish and spread it out evenly.
- Bake in the preheated oven for 20-25 minutes, until heated through and slightly golden on top.
- Remove from oven and let it cool for a few minutes before serving.
Notes:
This casserole can be served warm or at room temperature. It's perfect for meal prep and can be stored in the fridge for up to 4 days.
Nutrition value:
Calories: 350kcalCarbohydrates: 40gProtein: 12gFat: 15gSaturated Fat: 5gCholesterol: 25mgSodium: 600mgPotassium: 450mgFiber: 6gSugar: 4gVitamin A: 500IUVitamin C: 20mgCalcium: 200mgIron: 3mg
Read more: Mediterranean Beef Stew Recipe
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Make Ahead and Freezing Tips
Make Ahead Instructions
- Prepare the casserole as directed but don't bake it.
- Cover the baking dish tightly with plastic wrap or aluminum foil.
- Store in the fridge for up to 24 hours.
- When ready to bake, remove from the fridge and let it sit at room temperature for 15 minutes.
- Bake as directed, adding an extra 5-10 minutes to the baking time if needed.
Freezing Instructions
- Assemble the casserole but skip the baking step.
- Wrap the dish tightly with plastic wrap, then cover with aluminum foil.
- Label with the date and freeze for up to 3 months.
- To bake, thaw in the fridge overnight.
- Remove wrapping, let sit at room temperature for 15 minutes, then bake as directed, adding 10-15 minutes to the baking time if needed.
Adding a pinch of cinnamon to the dressing can enhance the flavors and give the casserole a unique, warm undertone.
Frequently Asked Questions
FAQ:
Can I use a different grain instead of quinoa?
Yes, you can substitute quinoa with couscous, bulgur, or even brown rice.
How long does this casserole keep in the fridge?
It stays fresh for up to 4 days when stored in an airtight container.
Can I add meat to this recipe?
Absolutely, adding cooked chicken or turkey works well.
Is this casserole freezer-friendly?
Yes, you can freeze it for up to 2 months. Just reheat thoroughly before serving.
What can I serve with this casserole?
It pairs nicely with a side salad or some crusty bread.
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