Roast vegie quinoa bake *Mighty Meals exclusive*
Featured in:
Sandwich alternativesPreparation time: 10 minutes
Cooking time: 45 minutes
Serves: 6
3.5 serves of vegetables per serve
Diet and Allergies:
Featured in:
Sandwich alternativesPreparation time: 10 minutes
Cooking time: 45 minutes
Serves: 6
3.5 serves of vegetables per serve
Diet and Allergies:
Ingredients
2 large potatoes, peeled & diced
1 cup quinoa
2 cups reduced-salt vegetable stock*
1 large red onion, sliced
3 cloves garlic, sliced finely
1 tsp ground cumin
2 red capsicums, seeded & sliced
½ cup canned or frozen corn kernels
½ cup canned or frozen peas
125g cherry tomatoes
1 handful coriander, chopped
200g feta, diced
1 handful parsley, chopped (optional)
Method
Step 1
Pre-heat oven to 200oC.
Step 2
Fill a saucepan with water, add the diced potato and bring to the boil. Reduce to a simmer and cook until just tender. Drain and set aside.
Step 3
Cook the quinoa as per the directions on pack using the vegetable stock instead of water.
Step 4
Grease a non-stick ovenproof frypan with olive oil, add the onion, garlic, cumin and capsicum and fry until the onion starts to soften.
Step 5
Add the quinoa, potato, corn, peas, tomatoes and coriander to the pan and cook for 2 minutes.
Step 6
Place in a large baking dish (22 x 32 cm), top with the cubed feta and bake for 20 minutes.
Step 7
Then grill on high for a few minutes to brown the feta if desired. Sprinkle with chopped parsley (if using).
*Gluten free if using gluten free stock.
Ingredient swaps
- If you don’t have potatoes, you can use sweet potato.
- If you don’t have red capsicum, you can use green or jarred capsicum.
Budget tip
- Buy quinoa when it is on special. Dry quinoa stores well in the pantry.
- If cherry tomatoes are expensive, use chopped fresh tomato.
Reduce waste
- This is a good recipe for using up leftover boiled potato.
- Use leftover canned corn in a salad or our mini crustless chicken quiches.
Nutrition tip
- With quinoa and vegies, this recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer.
- Eat different coloured vegetables every day to get a variety of nutrients.