Quinoa "Mac 'n' Cheese" Casserole

Craving mac and cheese but don't want the carbs, or the cheese, for that matter? Try this filling whole-grain substitute.

INGREDIENTS | SERVES 4

  • 1½ cups quinoa
  • 3 cups vegetable broth
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 bunch broccoli, diced small
  • 1 large tomato, diced
  • 1 tablespoon flour
  • ¾ cup soy milk
  • ½ teaspoon sea salt
  • 1 cup shredded vegan cheese
  • ½ teaspoon dried parsley
  • 1 cup seasoned bread crumbs (optional)
  • ¼ teaspoon nutmeg (optional)
  1. Preheat oven to 350°F.

  2. Simmer quinoa in vegetable broth, covered, until done and liquid is absorbed, about 15 minutes.

  3. In a medium skillet or saucepan, heat onion and garlic in olive oil and add broccoli and tomato. Heat, stirring frequently, for 3–4 minutes.

  4. Add flour, stirring to coat well, then add soy milk and sea salt, stirring until thick, about 3 minutes.

  5. Combine quinoa with broccoli and soy milk mixture with half of the vegan cheese in a large casserole. Sprinkle the other half of the cheese on top, along with parsley and optional bread crumbs and nutmeg.

  6. Bake for 10–12 minutes, or until cheese is melted.

PER SERVING

Calories: 473 | Fat: 16g | Sodium: 1,269mg | Fiber: 10g | Protein: 19g

What Is Quinoa?

Pronounced “keen-wa,” this is actually a seed disguised as a whole grain. Quinoa has been a staple food in South America since ancient times, as it's one of the few crops that thrives in the high altitudes of the Andes. Look for these tiny round seeds in the bulk food bin or baking aisle of natural-foods stores, or in the natural foods section of a well-stocked supermarket.

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