I was invited to a potluck a while back and came up with this vegetarian recipe for a Kale and Quinoa Casserole. It turned out to be popular at the party and there was hardly any left afterward. The kale is roasted and then mixed with quinoa, chopped tomato, Kalamata olives, lemon juice, and feta for a tangy and fabulous flavor.
Enjoy this Vegetarian recipe
Kale and Quinoa Casserole: Vegetarian
Ingredients
- 1 large bowl fresh kale stemmed and chopped (about 6 oz)
- 1 cup quinoa
- 12 Kalamata olives pitted and chopped (save the brine)
- 1 can chickpeas garbanzo beans
- 2 plum tomatoes cored and finely chopped take out the seeds
- 1/4 cup Kalamata olive brine
- 1 Tbsp olive oil
- 1 lemon
- 6 oz of chopped feta or vegan cheese
- 1 1/4 cup water
- Salt and pepper to taste
Instructions
- Preheat the oven to 450 degrees.
- In a large bowl, combine the chopped kale with 1 Tbsp of the Kalamata olive brine and 1 Tbsp olive oil.
- Spread the kale mixture on a flat baking sheet.
- Roast the kale for about 6 minutes. Be careful not to burn it.
- Remove the roasted kale from the oven and let it cool for a few minutes.
- Rinse the quinoa and chickpeas.
- In a large bowl, combine the quinoa, chickpeas, kale, remainder of the olive brine, & salt and pepper to taste into a baking dish (8″ x 10″).
- Grate the zest from the lemon. Add the zest and the water to a small saucepan. Bring to a boil.
- Pour the lemon zest mixture over the casserole.
- Cover the casserole with a double layer of foil.
- Bake the casserole for 20-25 minutes until the quinoa is tender.
- Remove the casserole from the oven and fluff the quinoa.
- Add the chopped tomatoes.
- Squeeze the juice of the lemon on top of the casserole.
- Sprinkle the casserole with feta cheese.
- Place the casserole back into the oven and bake uncovered for 8 more minutes until the cheese is heated through.
- Serve
The secret of making those bitter leaves taste good
Kale is popular, especially in California where we have plenty of vegetarians and vegans. But it can be bitter and not pleasant to eat. For a long time, I much preferred spinach. But I discovered how to make the bitter leaves taste palatable. All you do is chop out the stem and then soak the leaves in a little olive oil for about 15 minutes. Add a little salt to your taste. Then saute the leaves in the oil and enjoy. It makes a huge difference.
The enormous health benefits of kale
Kale is loaded with vitamin A, vitamin C, and a generous portion of vitamin K. It also has traces of copper, potassium, iron, manganese, and phosphorous. Because it’s so rich in antioxidants it helps prevent cancer. It also contains a healthy dose of lutein and zeaxanthin which is essential for vision health.
But, that’s just scratching the surface. The goodness of kale will improve your blood glucose, lower blood pressure, strengthen your bones, lower your risk of asthma, prevent constipation, and improve the luster and moisture of your hair and skin.
With all those good health-enhancing qualities, why not add more kale to your diet?
What is your favorite vegetarian casserole? Please leave a comment below.
I can tolerate kale with other things …but not alone in a salad.
I’m the same way. It has to be cooked or it’s hard to digest.
I am a kale dropout. Tried it in different ways, but never liked it. But your suggestion to cut out the stem and marinate may help. But it’s a lot of work!
You’re right. It is a lot of work. But very nutritious. LOL