Certainly, I’d be happy to provide you with a detailed recipe for Spinach and Nutmeg Quinoa Bake.
What is it?
Spinach and Nutmeg Quinoa Bake is a flavorful and nutritious vegetarian dish made with quinoa, spinach, nutmeg, and a creamy cheese sauce. It’s a great option for a healthy and comforting meal.
History:
The exact origin of this dish is not well-documented, but it likely emerged as a fusion of various culinary traditions that incorporate quinoa, a nutritious grain-like seed, and spinach, a versatile leafy green vegetable.
Components:
Here are the main components you’ll need for this dish:
Ingredients:
- 1 cup quinoa
- 2 cups vegetable broth
- 2 cups fresh spinach, chopped
- 1/2 cup grated Parmesan cheese
- 1/2 cup shredded mozzarella cheese
- 1/2 cup ricotta cheese
- 1/4 teaspoon ground nutmeg
- Salt and pepper to taste
- Olive oil for greasing
- Chopped fresh parsley for garnish (optional)
Steps to Prepare Spinach and Nutmeg Quinoa Bake:
1. Preheat the Oven:
- Preheat your oven to 375°F (190°C).
2. Rinse and Cook Quinoa:
- Rinse the quinoa thoroughly under cold water.
- In a saucepan, combine the quinoa and vegetable broth.
- Bring to a boil, then reduce the heat, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed.
- Fluff the quinoa with a fork and set it aside.
3. Prepare the Spinach:
- In a large skillet, heat a bit of olive oil over medium heat.
- Add the chopped spinach and sauté until wilted, which should take about 2-3 minutes.
- Remove from heat and set aside.
4. Make the Cheese Sauce:
- In a mixing bowl, combine the grated Parmesan cheese, shredded mozzarella cheese, ricotta cheese, and ground nutmeg. Mix well until it forms a creamy cheese sauce.
5. Combine Ingredients:
- In a large mixing bowl, combine the cooked quinoa, sautéed spinach, and the cheese sauce. Mix everything together until well combined.
6. Season and Transfer:
- Season the mixture with salt and pepper to taste, and mix again.
- Grease a baking dish with olive oil, and transfer the quinoa mixture into the dish, spreading it out evenly.
7. Bake:
- Place the baking dish in the preheated oven and bake for about 20-25 minutes or until the top is golden and the dish is bubbling.
8. Serve:
- Once done, remove from the oven and let it cool for a few minutes.
- Garnish with chopped fresh parsley if desired, and serve your delicious Spinach and Nutmeg Quinoa Bake.
Time Needed:
The total time needed to prepare this dish, including prep and baking, is approximately 45-50 minutes.
Enjoy your Spinach and Nutmeg Quinoa Bake, a delightful combination of flavors and textures!
Certainly, here are the nutrition facts and health information for Spinach and Nutmeg Quinoa Bake:
Nutrition Facts (Per Serving, assuming 4 servings):
- Calories: Approximately 320 kcal
- Total Fat: 14g
- Saturated Fat: 7g
- Trans Fat: 0g
- Cholesterol: 36mg
- Sodium: 685mg
- Total Carbohydrates: 31g
- Dietary Fiber: 4g
- Sugars: 2g
- Protein: 18g
- Vitamin D: 10% DV
- Calcium: 40% DV
- Iron: 14% DV
- Potassium: 9% DV
Health Information:
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High-Quality Protein: Quinoa is a complete protein source, meaning it contains all nine essential amino acids. This makes it an excellent choice for vegetarians and vegans to meet their protein needs.
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Fiber-Rich: Quinoa and spinach both provide dietary fiber, which aids in digestion and helps maintain a feeling of fullness, potentially assisting with weight management.
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Low in Saturated Fat: This dish contains moderate amounts of healthy fats and is low in saturated fat, which is beneficial for heart health.
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Calcium and Vitamin D: The combination of cheeses in this recipe provides a good amount of calcium and vitamin D, important for maintaining healthy bones and teeth.
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Iron: Spinach contributes to the iron content of this dish, which is vital for oxygen transport in the body and overall energy levels.
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Moderate Calorie Content: With approximately 320 calories per serving, this dish can be a reasonable part of a balanced diet, especially when paired with a side salad or vegetables.
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Sodium Awareness: The sodium content may vary depending on the vegetable broth and cheese brands used. To reduce sodium intake, consider choosing low-sodium vegetable broth and cheeses.
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Antioxidants: Spinach is rich in antioxidants like vitamins C and E, which help combat oxidative stress and support overall health.
It’s important to note that actual nutritional values may vary based on specific brands and quantities of ingredients used. This dish offers a balance of nutrients, making it a nutritious and delicious choice for a meal.
