Brown Lentil Quinoa Vegetable Casserole Recipe

Nourishing, satisfying one dish meal, mild but well seasoned

Bake this quinoa lentil casserole recipe in the oven or steam it on the stove. Makes a great take-along to eat warm or cold.

Total Prep & Cook Time: 40 minutes

Yield: 4 Large Servings

Nutrition Data, 300g Serving: 293 cal, 15g protein, 6g fat, 48g carb, 15g fiber, 182mg sodium, 5g sugars, low Cholesterol, good source Vit A, C, K, Folate, Iron. Estimated Glycemic Load 20

Ingredients:

• 2 cups cooked lentils
• 3 cups cooked quinoa
• 1 Tbsp olive oil
• 2 medium carrots, sliced in half lengthwise, then slice thin crosswise
• 2 celery stalks, trimmed and sliced thin
• 1/4 head green cabbage, halved lengthwise, then 1/4 inch slices
• 1 medium zucchini, cut in 1 inch cubes
• 1/2 tsp gr. cumin seed
• 1 tsp gr. coriander seed
• 1/2 tsp gr. fennel seed
• 1/4 tsp turmeric powder
• 1/2 tsp dried thyme leaf
• 1/4 tsp dried rosemary leaf
• 1 tsp dried marjoram leaf

• 1 Tbsp Braggs liquid aminos or soy sauce
• 1 tsp liquid smoke
• 2 Tbsp lime juice
• 1/4 cup chopped parsley
• Fresh ground black pepper to taste

Directions:

1. Heat the oil on low in a large dutch oven
2. Add the carrots and celery, turn the heat up to medium, and stir fry until they start to soften.
3. Add the zucchini and cabbage and stir fry five minutes
4. Add the herbs and spices, and stir fry 1 minute
5. Add 2 Tbsp water, cover and steam for 5 minutes
6. Stir in the cooked lentils, quinoa, lime juice, liquid smoke, Braggs or soy sauce, salt & pepper, and parsley
7. Optional: Layer with vegan cheese slices or sprinkle with vegan cheese shreds. We used Suisse Melty Cheese from the World Vegan Feast cookbook.
8. Daiya vegan cheese shreds would also work
9. Cover and bake 15 minutes at 350 degrees
10. Uncover and broil 2 - 5 minutes to brown the cheese. Watch carefully!

Cooking Tips:

This recipe has 5 main ingredients, and a long list of umami ingredients, which make it tasty. Feel free to take liberties with the umami, but don't omit entirely if you want this one-dish meal to be delicious.

I came up with this recipe for my husband who is on an invalid diet, so this recipe doesn't have onions and garlic, or nightshades like tomato & potato.

There are so many other seasonings, you won't miss them in this recipe. But add them if you like, and stir fry with the carrots and celery.

Herbs and spices not only add umami, but in traditional medicine, e.g. Ayurveda, they're food as medicine. We include them in the nutrition data for our recipes.

Change out the veggies to your taste, or use frozen vegetables. But keep the fresh carrot and celery, and add the frozen veg in the last five minutes of cooking.

If you don't want to bake the casserole add 1/4 cup water, cover and simmer 15 minutes or until heated through.

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