25-Minute, 20G Protein, Vegan High-Protein Casserole

The scents of roasted vegetables and simmering spices wafted through the kitchen, wrapping around me like a warm hug. Did you know that a single serving of quinoa offers around 8 grams of protein? This complete protein source can help keep your family satisfied and energized. This Vegan High-Protein Casserole is not just a feast for the senses; it’s a beacon of practicality, combining nutrition and comfort in one charming dish.

Vegan High-Protein Casserole

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A nutritious and flavorful vegan casserole packed with protein, perfect for family dinners or meal prep.

• Author: amanda-miller
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: Vegan
• Diet: Vegetarian

Ingredients

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• 1 cup quinoa
• 2 cups vegetable broth
• 1 can black beans, drained and rinsed
• 1 cup corn, frozen or fresh
• 1 bell pepper, diced
• 1 zucchini, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh cilantro for garnish (optional)

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Instructions

1. Preheat your oven to 350°F (175°C).
2. Rinse quinoa under cold water and combine it with vegetable broth in a pot. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes.
3. In a large skillet, heat olive oil over medium heat. Sauté onions and garlic until translucent.
4. Add bell pepper and zucchini, cooking until softened.
5. Stir in black beans, corn, cooked quinoa, cumin, paprika, salt, and pepper. Mix well.
6. Transfer the mixture to a greased casserole dish and spread it evenly.
7. Bake in the preheated oven for about 20-25 minutes, until heated through.
8. Garnish with fresh cilantro before serving.

Notes

Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to three months. Reheat at 350°F.

Nutrition

• Serving Size: 1 serving
• Calories: 300
• Sugar: 5g
• Sodium: 400mg
• Fat: 5g
• Saturated Fat: 0.5g
• Unsaturated Fat: 4.5g
• Trans Fat: 0g
• Carbohydrates: 55g
• Fiber: 8g
• Protein: 10g
• Cholesterol: 0mg

Why This Vegan High-Protein Casserole Never Fails

When it comes to hearty meals that don’t compromise your health goals, this Vegan High-Protein Casserole is a winner every time. Not only is it high in protein, but it’s also bursting with flavor, making it a suitable option for lunchboxes or cozy family dinners. The beauty of this casserole lies in its versatility; you can tailor it to suit any preference. Curious? Let’s dig into what you’ll need to whip up this delightful dish!

The Essentials

• 1 cup quinoa
• 2 cups vegetable broth
• 1 can black beans, drained and rinsed
• 1 cup corn, frozen or fresh
• 1 bell pepper, diced
• 1 zucchini, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh cilantro for garnish (optional)

These ingredients are not just a grocery list; they’re the building blocks of a comforting and nourishing meal. Each one brings its unique flavor and texture, creating a harmony of tastes.

Step-by-Step Method

1. Preheat your oven to 350°F (175°C); it should be nice and hot by the time you’re ready to bake.
2. Rinse quinoa under cold water and then combine it with vegetable broth in a pot. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes; this rinsing step washes away bitterness.
3. In a large skillet, heat olive oil over medium heat. Sauté onions and garlic until translucent; be patient, as this builds the foundational flavor!
4. Add bell pepper and zucchini, cooking until softened; both should maintain a bit of crunch for wonderful texture.
5. Stir in black beans, corn, cooked quinoa, cumin, paprika, salt, and pepper. Mix well; feel free to customize the spices to suit your family’s taste.
6. Transfer the mixture to a greased casserole dish; spreading it evenly ensures it cooks uniformly.
7. Bake in the preheated oven for about 20-25 minutes, until heated through; you’ll know it’s done when the aroma fills your space.
8. Garnish with fresh cilantro before serving; it’s the final touch that elevates the dish!

Nutrition Breakdown

Each serving of this casserole provides approximately 300 calories, packed with 10 grams of protein, 55 grams of carbohydrates, 5 grams of fat, and 8 grams of fiber. It’s a well-rounded meal that provides essential nutrients and keeps you full longer, making it an excellent addition to your weekly meal rotation.

How to Serve It Best

This Vegan High-Protein Casserole shines when served hot right out of the oven. Pair it with a fresh green salad dressed with lemon vinaigrette, or serve it alongside some crusty whole-grain bread for added heartiness. It’s perfect for weeknight dinners or as a make-ahead meal for busy days.

Smart Reheat Tricks

To keep your casserole fresh, store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to three months. When ready to reheat, bake at 350°F for about 20 minutes from frozen or 10 minutes if thawed. A splash of vegetable broth before reheating can help revive the moisture!

Expert Tips

• Perfect Texture: Cooking the quinoa with broth instead of water enhances its flavor dramatically.
• Bulk it Up: Feel free to add other vegetables such as spinach, mushrooms, or sweet potatoes for added nutrition.
• Crispy Topping: For an added crunch, sprinkle some breadcrumbs or crushed tortilla chips on top during the last 5 minutes of baking.
• Spice Variations: Swap cumin and paprika with chili powder for a more southwestern flair.
• Make Ahead: This casserole can be assembled a day in advance—just cover it tightly and pop it in the fridge until you’re ready to bake!

Flavor Experiments

• Seasonal Twist: Adding roasted butternut squash in the fall gives a sweet nuttiness that compliments the spices beautifully.
• Gourmet Touch: Try folding in some crumbled vegan feta cheese for a creamy, tangy finish.
• Playful Addition: Incorporate some roasted jalapeños if you like a spicy kick!

Learn from My Mistakes

• Dry Quinoa: Skipping the rinsing step may result in a bitter flavor. Take a moment—it’s worth it!
• Overcooking: Letting the quinoa simmer too long can make it mushy. Stick to the recommended cooking time.
• Insufficient Seasoning: Taste your mixture before baking. Adjust the spices to your preference; this is your casserole after all!
• Sticking: Not greasing the dish properly can lead to sticking. A little olive oil goes a long way.
• Not Enough Veggies: Feel free to overload on the vegetables! Experiment with different combinations for added nutrients.

Creative Second-Day Ideas

• Make delicious stuffed bell peppers—scoop into halved bell peppers and roast until the peppers are tender.
• Transform leftovers into a flavorful soup by adding vegetable broth and simmering with extra spices.
• Create a breakfast scramble by mixing leftovers with tofu and spinach in a skillet for a protein-packed morning meal.

Quick Questions

Can I use other grains instead of quinoa?

Absolutely! Farro, brown rice, or even barley work well, but the cooking times may vary, so be mindful.

Is this casserole freezer-friendly?

Yes! You can freeze it in individual portions for easy meals later. Just make sure it’s completely cooled before freezing.

What other beans can I use?

Feel free to swap black beans with kidney beans, chickpeas, or any legume you prefer for a twist.

Can this recipe be made gluten-free?

It’s already gluten-free since the main ingredient is quinoa, but just double-check other ingredients like vegetable broth to ensure no hidden gluten.

Enjoy cooking this wholesome and versatile Vegan High-Protein Casserole, perfect for family gatherings or when you need nutritious meals prepped and ready to go!