Quinoa Macaroni and "Cheese" Casserole

Author: Recipes_se
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Helps Fight Cancer: Breast, Cervical, Colon, Liver, Lung, Pancreatic, Prostate, Stomach
Prep Time 15 mins
Cook Time 35 mins
Total Time 50 mins
Course Main Course
Cuisine American
Servings 4 servings
Calories 559.66 kcal

Equipment

  • Oven
  • Stove

Ingredients
  

  • 1 1/2 cups quinoa
  • 1 1/2 cups vegetable broth ***Click on our Homemade Vegetable Broth link
  • 1 1/2 cups water
  • 1 cup onions chopped
  • 3 cloves garlic minced
  • 1 tbsp olive oil extra virgin
  • 1 bunch broccoli diced small
  • 1 large tomato diced
  • 1 tbsp flour no bleached flour
  • 3/4 cup soy milk NO SODIUM BENZOATE
  • 1 cup plant-based cheese Brand: Vio-Life, shredded
  • 1/2 tsp parsley
  • 1 cup bread crumbs seasoned

Instructions
 

  • Preheat the oven to 350 degrees.
  • In a medium saucepan with a lid, bring the quinoa, vegetable broth and water to a slow simmer. Cover and let cook for 15 minutes or until liquid has been absorbed.
  • In a medium skillet, sauté onions and garlic in the olive oil until onions are soft. Add in the broccoli and tomatoes. Stir frequently and heat through.
  • Add in the flour to coat the broccoli and tomatoes, then mix in the soy milk. Stir constantly to keep flour from sticking until sauce has thickened.
  • Add in the quinoa to the broccoli mixture and half of the plant-based cheese in a large casserole dish. Sprinkle the remaining cheese, bread crumbs, and parsley over the top.
  • Bake for 10-12 minutes or until cheese is melted and bread crumbs are toasted.

Notes

ALERT!!!! Because of the high fat levels this recipe is for those 2000 calorie plan only.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Quinoa Macaroni and "Cheese" Casserole
Amount Per Serving (1 Serving)
Calories 559.66 Calories from Fat 147
% Daily Value*
Fat 16.29g25%
Saturated Fat 7.56g47%
Sodium 541.7mg24%
Potassium 1118.98mg32%
Carbohydrates 91.4g30%
Fiber 11.68g49%
Sugar 7.92g9%
Protein 19.69g39%
Vitamin A 1487.54IU30%
Vitamin B1 0.6mg40%
Vitamin B2 0.55mg32%
Vitamin B3 4.07mg20%
Vitamin B5 1.6mg16%
Vitamin B6 0.95mg48%
Vitamin B12 0.1µg2%
Vitamin C 146.82mg178%
Vitamin E 3.6mg24%
Vitamin K 168.3µg160%
Calcium 236.61mg24%
Copper 0.56mg28%
Folate 258.03µg65%
Iron 6.5mg36%
Manganese 2.02mg101%
Magnesium 2.02mg1%
Phosphorus 468.8mg47%
Selenium 17.79µg25%
Zinc 3.33mg22%
Ess-Methionine 321.11mg
Ess-Tryptophan 204.84mg
Ess-Threonine 531.84mg
Ess-Phenylalanine 748.6mg
Ess-Arginine 1148.26mg
Ess-Lysine 826.65mg
Ess-Leucine 1009.29mg
Ess-Isoleucine 600.69mg
Ess-Histidine 437.59mg
Ess-Valine 744.19mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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