Protein-Packed Dinner

Quinoa Vegetable Gratin

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Average: 5 (6 votes)
(6 votes)
Quinoa Vegetable Gratin
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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 35 min.
Ready in
Calories:
654
calories
Calories

Healthy, because

Even smarter

Nutritional values

Quinoa contributes with its dietary fibres to long-lasting satiety and a well-functioning digestion. And even better: it is bursting with vegetable proteins and is therefore an interesting food, especially for vegetarians and vegans. Meanwhile, magnesium provides for strong nerves and muscles.

The pine nuts can be replaced by less expensive sunflower seeds, which makes a difference in taste, but in nutritional terms can compete.

1 each contains
(Percentage of daily recommendation)
Calorie654 cal.(31 %)
Protein28 g(29 %)
Fat42 g(36 %)
Carbohydrates39 g(26 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.5 mg(63 %)
Vitamin D1.4 μg(7 %)
Vitamin E5.1 mg(43 %)
Vitamin K29.8 μg(50 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.7 mg(64 %)
Niacin8.8 mg(73 %)
Vitamin B₆0.4 mg(29 %)
Folate118 μg(39 %)
Pantothenic acid1.9 mg(32 %)
Biotin20.9 μg(46 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C51 mg(54 %)
Potassium1,053 mg(26 %)
Calcium393 mg(39 %)
Magnesium164 mg(55 %)
Iron5.1 mg(34 %)
Iodine34 μg(17 %)
Zinc3.2 mg(40 %)
Saturated fatty acids15.9 g
Uric acid82 mg
Cholesterol229 mg
Complete sugar12 g

Ingredients

for
4
Ingredients
6 ozs Quinoa
14 ozs Vegetable broth
2 Zucchini
3 shallots
2 sprigs rosemary
12 ozs Cherry tomatoes
1 garlic clove
2 Tbsps olive oil
freshly ground peppers
4 ozs Mozzarella
3 Tbsps pecorino romano
1 organic lemon
olive oil (for the baking dish)
9 ozs Ricotta cheese
6 ozs Sour cream
3 eggs
1 handful Basil
2 Tbsps Pine nuts

Preparation steps

1.

Rinse quinoa in a sieve and sprinkle into boiling broth. Cover with a lid and simmer over medium heat for about 15 minutes. Then remove from heat and leave to drain.

2.

Rinse zucchini, trim ends and cut lengthwise into thin slices or plane. Peel shallot and cut into fine columns. Rinse rosemary, shake dry, strip off needles and chop finely. Rinse tomatoes. Peel garlic and slice thinly.

3.

Heat 1-2 tablespoons oil in a frying pan and fry shallots for 2-3 minutes. Remove from pan. Add remaining oil to the pan and fry zucchini with garlic and rosemary. Stir several times, season with salt and pepper and remove from the pan.

4.

Cut drained mozzarella into cubes and grate Pecorino cheese. Rinse lemon in hot water, pat dry, grate peel finely and squeeze the juice.

5.

Preheat oven to 400°F and grease a baking dish with olive oil.

6.

Combine ricotta, sour cream, eggs, 1-2 tablespoons of lemon juice, and lemon zest. Mix in quinoa and season with salt and pepper to taste. Spread ricotta mixture with basil into the baking dish. Top with zucchini, tomato, and mozzarella. Sprinkle with pecorino and pine nuts and bake about 25 minutes in the oven. Remove from oven and serve.

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