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This easy-to-make casserole is a great make-ahead recipe that scores big with kids, young and old. NOTE: No food processor? Use frozen whole wheat bread and grate on the coarse side of a box cheese grater. To lower the sodium, use canned unsalted black beans.


 Makes 8 cups (2 L) 

 One serving = 1½ cups (375 mL)


  • ¾ cup (185 mL) quinoa, rinsed and drained
  • 1¼ cups (310 mL) vegetable stock
  • 1 bay leaf
  • 1 Tbsp (15 mL) canola oil
  • 4 cloves garlic, minced
  • 1 onion, diced
  • 1 Tbsp (15 mL) dried oregano leaves
  • ½ tsp (2 mL) dried chilli flakes, or to taste
  • 1 sweet red pepper, coarsely chopped
  • 1 can (28 oz/796 mL) diced tomatoes, no salt added
  • 1 can (19 oz/540 mL) black beans, well rinsed and drained
  • ½ cup (125 mL) chopped flat-leaf parsley, divided
  • 2 slices 100% whole-grain whole wheat bread
  • 1 cup (250 mL) finely crumbled goat feta



  1. Preheat the oven to 375˚F (190˚C). Lightly grease an 8-cup (2 L) shallow baking dish with canola oil.
  2. Place the quinoa in a medium saucepan, add the stock and bay leaf and bring to a boil. Reduce heat to medium-low and cook covered for 15 to 20 minutes. The quinoa is done when the grains are translucent and all the liquid has been absorbed. Fluff with a fork, remove from heat and let stand covered for 5 to 10 minutes. Discard bay leaf.
  3. Meanwhile, in a large non-stick frying pan, heat the oil over medium heat. Add the garlic, onion, oregano and dried chilliflakes. Cook, stirring occasionally, about 5 minutes, until the onion has softened.
  4. Add the red peppers and cook for about 3 minutes, or until the peppers are just softened.
  5. Add the canned tomatoes and beans. Stir in well and bring to a boil. Reduce heat to low and simmer uncovered for 5 minutes, or until most of the liquid has evaporated.
  6. Remove from heat and add the cooked quinoa and ¼ cup (60 mL) of the parsley. Transfer to the prepared baking dish.
  7. Pulse bread in a food processor until it looks like soft crumbs. In a small bowl, combine the breadcrumbs, crumbled feta and remaining parsley. Sprinkle over the quinoa mixture.
  8. Bake in the centre of the oven for 20 to 25 minutes, or until topping is golden brown.
Nutrition per serving:
309 calories 
10 g total fat 
4 g saturated fat
23 mg cholesterol 
606 mg sodium 
43 g carbohydrates
8 g fibre 
7 g sugars 
13 g protein

Excellent source of vitamin C and iron.

Black Bean Bake with Feta Crumb Topping


This easy-to-make casserole is a great make-ahead recipe that scores big with kids, young and old. NOTE: No food processor? Use frozen whole wheat bread and grate on the coarse side of a box cheese grater. To lower the sodium, use canned unsalted black beans.


 Makes 8 cups (2 L) 

 One serving = 1½ cups (375 mL)


  • ¾ cup (185 mL) quinoa, rinsed and drained
  • 1¼ cups (310 mL) vegetable stock
  • 1 bay leaf
  • 1 Tbsp (15 mL) canola oil
  • 4 cloves garlic, minced
  • 1 onion, diced
  • 1 Tbsp (15 mL) dried oregano leaves
  • ½ tsp (2 mL) dried chilli flakes, or to taste
  • 1 sweet red pepper, coarsely chopped
  • 1 can (28 oz/796 mL) diced tomatoes, no salt added
  • 1 can (19 oz/540 mL) black beans, well rinsed and drained
  • ½ cup (125 mL) chopped flat-leaf parsley, divided
  • 2 slices 100% whole-grain whole wheat bread
  • 1 cup (250 mL) finely crumbled goat feta



  1. Preheat the oven to 375˚F (190˚C). Lightly grease an 8-cup (2 L) shallow baking dish with canola oil.
  2. Place the quinoa in a medium saucepan, add the stock and bay leaf and bring to a boil. Reduce heat to medium-low and cook covered for 15 to 20 minutes. The quinoa is done when the grains are translucent and all the liquid has been absorbed. Fluff with a fork, remove from heat and let stand covered for 5 to 10 minutes. Discard bay leaf.
  3. Meanwhile, in a large non-stick frying pan, heat the oil over medium heat. Add the garlic, onion, oregano and dried chilliflakes. Cook, stirring occasionally, about 5 minutes, until the onion has softened.
  4. Add the red peppers and cook for about 3 minutes, or until the peppers are just softened.
  5. Add the canned tomatoes and beans. Stir in well and bring to a boil. Reduce heat to low and simmer uncovered for 5 minutes, or until most of the liquid has evaporated.
  6. Remove from heat and add the cooked quinoa and ¼ cup (60 mL) of the parsley. Transfer to the prepared baking dish.
  7. Pulse bread in a food processor until it looks like soft crumbs. In a small bowl, combine the breadcrumbs, crumbled feta and remaining parsley. Sprinkle over the quinoa mixture.
  8. Bake in the centre of the oven for 20 to 25 minutes, or until topping is golden brown.
Nutrition per serving:
309 calories 
10 g total fat 
4 g saturated fat
23 mg cholesterol 
606 mg sodium 
43 g carbohydrates
8 g fibre 
7 g sugars 
13 g protein

Excellent source of vitamin C and iron.
Foods Healthy Vegan Recipes Vegan Main Course Vegetables

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