Name: Vegetarian Casserole with Quinoa and Vegetables
Prep time: 45 min
Total time: 45 min
Yield: 1
Ingredients: 150 g quinoa; 100 g zucchini; 100 g bell pepper; 100 g cherry tomatoes; 1 item onion; 2 clove garlic; 2 tbsp olive oil; 100 g spinach; 50 g feta cheese; 1 tsp oregano; 1 tsp salt; 0.5 tsp black pepper

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Vegetarian Casserole with Quinoa and Vegetables

Vegetarian Casserole with Quinoa and Vegetables

A hearty and nutritious vegetarian casserole featuring quinoa and a variety of vegetables.

This meal provides a balanced mix of protein, carbohydrates, and vegetables to support energy needs for cycle training.

Ingredients:

150
g
quinoa
100
g
zucchini
100
g
bell pepper
100
g
cherry tomatoes
1
item
onion
2
clove
garlic
2
tbsp
olive oil
100
g
spinach
50
g
feta cheese
1
tsp
oregano
1
tsp
salt
0.5
tsp
black pepper

Preparation Time: 45 minutes

Instructions:

Preheat the oven to 180°C.
Rinse the quinoa under cold water and cook according to package instructions.
Chop the zucchini, bell pepper, onion, and garlic.
In a large pan, heat olive oil over medium heat. Add onion and garlic, sauté until translucent.
Add zucchini, bell pepper, and cherry tomatoes to the pan. Cook for about 5 minutes.
Stir in spinach and cooked quinoa. Season with oregano, salt, and black pepper.
Transfer the mixture to a baking dish. Sprinkle feta cheese on top.
Bake in the preheated oven for 20 minutes until the cheese is golden.
Serve warm.

Nutrition	Per Serving 674 g	Per 100g
Energy	640 kcal	95 kcal
Protein	22 g	3.3 g
Fibre	12 g	1.8 g
Salt	2 g	0.3 g
Sugar	8 g	1.2 g
Carbohydrates	80 g	11.9 g
Fat	30 g	4.5 g

150
g
quinoa
100
g
zucchini
100
g
bell pepper
100
g
cherry tomatoes
1
item
onion
2
clove
garlic
2
tbsp
olive oil
100
g
spinach
50
g
feta cheese
1
tsp
oregano
1
tsp
salt
0.5
tsp
black pepper

Preheat the oven to 180°C.

Rinse the quinoa under cold water and cook according to package instructions.

Chop the zucchini, bell pepper, onion, and garlic.

In a large pan, heat olive oil over medium heat. Add onion and garlic, sauté until translucent.

Add zucchini, bell pepper, and cherry tomatoes to the pan. Cook for about 5 minutes.

Stir in spinach and cooked quinoa. Season with oregano, salt, and black pepper.

Transfer the mixture to a baking dish. Sprinkle feta cheese on top.

Bake in the preheated oven for 20 minutes until the cheese is golden.

Serve warm.

Vegetarian Casserole with Quinoa and Vegetables Vegetarian Casserole with Quinoa and Vegetables

Ingredients:

Preparation Time: 45 minutes

Instructions:

Vegetarian Casserole with Quinoa and Vegetables

Vegetarian Casserole with Quinoa and Vegetables