Easy One-Pan Mediterranean Quinoa Bake: Your Ultimate Vegan Meal Prep Solution

Discover the simplicity and vibrant flavors of our Mediterranean Quinoa Bake, a wholesome one-dish meal featuring organic red quinoa, cannellini beans, fresh kale, briny olives, sweet bell pepper, tender artichoke hearts, and aromatic herbs. Perfect for healthy eating and efficient meal prep!

Effortless & Flavorful: The Inspiration Behind This One-Dish Wonder

A few months back, I embarked on a culinary experiment for my Sunday meal prep: a Mediterranean-inspired rice bake. It felt like a true adventure, tossing uncooked rice into a baking dish with vegetable broth, fueled by nothing but hope and a prayer that it would emerge from the oven perfectly fluffy and tender. To my delight – and M’s! – it worked! The simplicity and deliciousness of that dish quickly made it a household favorite. Building on that success, I was inspired to create my own unique rendition, this time starring nutrient-rich quinoa and creamy cannellini beans.

If you’re a regular here, you know my love for baking quinoa, often for breakfast recipes. This time, I’m excited to add a savory masterpiece to my collection. The Mediterranean theme is particularly well-suited for this bake because the vibrant additions require minimal cooking or chopping. This means less time in the kitchen and more time enjoying delicious, healthy food.

Perhaps the best part about this baked quinoa recipe is its generous yield – serving 6 to 8 people. This makes it an absolute dream for meal prepping, ensuring you have wholesome, flavorful meals ready to go throughout your busy week. This Mediterranean Quinoa Bake is a truly satisfying dish, brimming with plant-based protein, bright and zesty Mediterranean flavors, and an abundance of warm, comforting vegetables.

Why This Mediterranean Quinoa Bake Is Your Next Go-To Recipe

This isn’t just another dinner recipe; it’s a testament to the power of simple, wholesome ingredients coming together to create something truly extraordinary. Here’s why this Mediterranean Quinoa Bake deserves a permanent spot in your culinary rotation:

• One-Pan Perfection: Say goodbye to multiple pots and pans! Everything cooks together in a single baking dish, making cleanup an absolute breeze. This streamlines your cooking process, ideal for busy weeknights or relaxed weekend prep.
• Packed with Plant-Based Protein: With both quinoa and cannellini beans, this dish offers a significant protein boost, keeping you feeling full and satisfied. It’s a fantastic option for vegans, vegetarians, and anyone looking to incorporate more plant-based meals into their diet.
• Bursting with Mediterranean Flavors: The combination of kalamata olives, artichoke hearts, fresh lemon, and aromatic dried herbs transports your taste buds straight to the sun-drenched coasts of the Mediterranean. It’s a bright, zesty, and deeply satisfying flavor profile.
• Nutrient-Dense & Wholesome: Loaded with fresh kale, bell peppers, and antioxidant-rich quinoa and beans, this bake is a powerhouse of vitamins, minerals, and fiber. It’s food that nourishes your body from the inside out.
• Ideal for Meal Prep: Designed to serve 6-8, this recipe is perfect for batch cooking. Prepare it once and enjoy delicious, healthy meals for several days, making your weeknights stress-free and your healthy eating goals easily achievable.
• Highly Customizable: While the core recipe is stellar, it’s also incredibly forgiving. Feel free to swap in your favorite vegetables or beans based on what you have on hand or what’s in season.

Essential Ingredients for Your Mediterranean Quinoa Bake

Crafting this flavorful bake requires a selection of fresh and pantry-staple ingredients. Here’s a detailed look at what you’ll need to create this wholesome dish:

• Eden Foods Organic Red Quinoa (2 cups, uncooked and rinsed): This beautiful, gluten-free whole grain is the foundation of our bake. Rinsing it before cooking helps remove saponins, which can give quinoa a slightly bitter taste. Eden Foods’ organic red quinoa is known for its mild, sweet, nutty flavor and delightful fluffy texture.
• Lacinato Kale (1 bunch, roughly chopped): Also known as Tuscan or dinosaur kale, lacinato kale adds a hearty, slightly bitter counterpoint to the other ingredients. It softens beautifully during baking, infusing the dish with vital nutrients.
• Eden Foods Cannellini Beans (15.5-oz. can): These creamy white kidney beans provide a rich, buttery texture and a substantial boost of plant-based protein. Eden Foods’ cannellini beans are pressure-cooked with no added salt, making them perfect for controlling the seasoning of your dish.
• Canned Diced Tomatoes (14.5-oz. can): Diced tomatoes bring a sweet and tangy acidity, as well as a rich umami depth to the bake, complementing the Mediterranean profile.
• Quartered Artichoke Hearts (1 cup, in water, drained): Artichoke hearts add a distinct, slightly tangy and earthy flavor that is quintessential to Mediterranean cuisine. Ensure they are well-drained to avoid excess moisture.
• Sliced Kalamata Olives (1/2 cup): These briny, savory olives are a flavor bomb, providing a salty kick and a wonderful textural contrast. Their intense flavor is key to the Mediterranean character of the dish.
• Large Red Bell Pepper (1, diced): Red bell pepper offers sweetness, a slight crunch, and a vibrant splash of color. It’s also packed with Vitamin C.
• Medium Red Onion (1/2, diced): Red onion adds a sharp, pungent flavor when raw, which mellows beautifully into a sweet undertone as it bakes, contributing depth to the overall taste.
• Lemon (1/2, squeezed, ~1 TBSP lemon juice): Fresh lemon juice brightens all the flavors, adding that essential zesty tang that makes Mediterranean dishes so refreshing.
• Dried Basil (1 tsp): A classic Mediterranean herb, basil imparts a sweet, peppery aroma and flavor.
• Dried Oregano (1 tsp): Earthy and robust, oregano is another cornerstone of Mediterranean seasoning, bringing warmth and depth.
• Garlic Powder (1/2 tsp): Provides a concentrated garlic flavor that permeates the entire dish without the need for mincing fresh cloves.
• Himalayan Salt (Pinch) & Black Pepper (1/4 tsp): Essential seasonings to enhance and balance all the wonderful flavors. Adjust to your preference.
• Hot Vegetable Broth (4 cups): Crucial for cooking the quinoa to perfection, the hot broth helps to kickstart the cooking process and soften the kale.

And that’s the complete lineup! A blend of pantry staples and fresh produce to create an unforgettable meal.

The Power Duo: Eden Foods Organic Red Quinoa and Cannellini Beans

At the heart of this Mediterranean Quinoa Bake are two exceptional plant-based proteins from Eden Foods: their Organic Red Quinoa and Cannellini Beans. These ingredients not only contribute significantly to the dish’s bulk and texture but also elevate its nutritional profile.

Eden Foods Organic Red Quinoa: A Nutrient-Rich Foundation

Eden Foods Organic Red Quinoa is a truly remarkable gluten-free whole grain. Beyond its visually appealing rich red hue, it boasts a mild, sweet, and nutty flavor that pairs beautifully with a wide array of ingredients. Its delicate fluffy texture when cooked makes it a versatile addition to any meal.

I consistently keep a bag of Eden Foods Organic Red Quinoa in my pantry because it’s an outstanding source of plant-based protein, dietary fiber, and essential vitamins and minerals. It’s incredibly versatile, perfect for enriching soups, salads, and grain bowls, and as this recipe demonstrates, it bakes beautifully too!

Eden Foods Cannellini Beans: Creamy & Versatile Protein

Another indispensable staple in my kitchen is Eden Foods Cannellini Beans. These organic white kidney beans are pressure-cooked and canned without any added salt, offering you complete control over the seasoning of your dishes. Their mild, buttery flavor and creamy texture make them an excellent complement to virtually any recipe, from hearty stews to fresh salads.

The synergy between Eden Foods Organic Red Quinoa and Eden Foods Cannellini Beans is particularly noteworthy in this recipe. Together, they create a “complete” plant-based protein, providing all nine essential amino acids necessary for a healthy diet. This powerful combination ensures that your Mediterranean Quinoa Bake is not just delicious, but also incredibly nourishing and satisfying.

Mastering the Mediterranean Quinoa Bake: A Step-by-Step Guide

Creating this flavorful and hearty quinoa bake is surprisingly straightforward. Follow these simple steps to bring your Mediterranean masterpiece to life:

Preparation and Initial Assembly (Prep Time: 15 minutes)

1. Preheat Oven and Prepare Dish: Begin by preheating your oven to 350°F (175°C). Then, prepare a 9×13-inch baking dish. It’s crucial to use a dish of this size or larger, as the quinoa will expand considerably during cooking, needing ample space to cook evenly and prevent overflow.
2. Combine Dry Ingredients: Into the prepared baking dish, add the uncooked and rinsed organic red quinoa (2 cups), roughly chopped lacinato kale (1 bunch), drained cannellini beans (15.5-oz. can), canned diced tomatoes (14.5-oz. can), quartered artichoke hearts (1 cup, in water, drained), sliced kalamata olives (1/2 cup), diced large red bell pepper (1), diced medium red onion (1/2), lemon juice (~1 TBSP), dried basil (1 tsp), dried oregano (1 tsp), garlic powder (1/2 tsp), pinch of Himalayan salt, and 1/4 tsp black pepper. Yes, the beauty of this recipe is that you simply add everything directly to the baking dish! Stir all these ingredients together thoroughly to ensure they are evenly combined.
3. Add Hot Broth and Final Stir: Once your dry ingredients are well mixed, pour in the hot vegetable broth (4 cups). Adding hot broth at this stage is a clever trick; it helps to immediately begin softening the kale, making it easier to stir and ensuring it incorporates well into the dish. Stir everything again until all components are uniformly distributed within the broth.

This “dump and stir” method makes the prep incredibly efficient, allowing you to get to the baking stage with minimal fuss.

Baking Process and Timing (Cook Time: 75 minutes, Total Time: 1 hour 30 minutes)

While the prep for this dish is super easy, the baking process does take a little time. This makes it an ideal “set it and forget it” meal, allowing you to tend to other tasks or simply relax while your oven works its magic. Put on a movie, enjoy a yoga session, or pour yourself a glass of wine – your dinner is in good hands!

4. First Bake (Covered): Cover the baking dish tightly with aluminum foil. This traps the steam, ensuring the quinoa cooks through and the vegetables soften without drying out. Bake for an initial 30 minutes.
5. Mid-Bake Stir and Second Bake (Covered): After 30 minutes, carefully remove the dish from the oven. Uncover it and give the contents a good stir to ensure even cooking and distribution of flavors. Re-cover the dish tightly with foil and return it to the oven for an additional 30 minutes.
6. Check for Doneness and Final Bake (Uncovered): After a total of one hour of covered baking, remove the foil to check on the quinoa’s progress. The quinoa should be tender and have absorbed most of the liquid. If it still seems undercooked or too much liquid remains, re-cover and cook for another 10-15 minutes. Once the quinoa is fully cooked, remove the foil completely and bake for a final 15 minutes. This last uncovered baking period allows any excess liquid to evaporate, resulting in a perfectly textured bake.

Resting and Serving

7. Allow to Set: Once the bake is done, take it out of the oven and let it rest for 5-10 minutes before serving. This resting period is important as it allows the quinoa to fully absorb any remaining moisture and the dish to set up, making it easier to scoop and serve.
8. Serve with Toppings: Serve your warm Mediterranean Quinoa Bake with a generous dollop of creamy hummus and a sprinkle of fresh herbs (like parsley, dill, or mint) to enhance the flavors and add a touch of freshness.
9. Storage for Leftovers: Store leftovers in an airtight container for up to one week in the refrigerator and reheat before serving with your favorite toppings.

I know, the baking and waiting might seem like a bit of a commitment upfront, but the reward is a delicious and healthy Mediterranean Quinoa Bake that will provide you with satisfying meals for days!

Serving Suggestions & Meal Prep Tips

This Mediterranean Quinoa Bake is incredibly versatile and shines as an easy, protein-packed recipe for your weekly meal prep. Here are some ideas to maximize your enjoyment and efficiency:

• Customization is Key: Don’t hesitate to personalize this bake! You can easily swap out any vegetables you like. For instance, try spinach or collard greens instead of lacinato kale. Add some chopped zucchini or eggplant for extra veggie goodness. Sun-dried tomatoes can also provide a deeper, sweeter tomato flavor.
• Bean Variations: If cannellini beans aren’t available, chickpeas (garbanzo beans) or navy beans make excellent substitutes, offering a similar creamy texture and nutritional benefits.
• Fresh Herbs for Finish: While dried herbs are used in the bake, a sprinkle of fresh parsley, dill, or mint just before serving truly brightens the flavors and adds a professional touch. A squeeze of fresh lemon juice at the end can also invigorate the dish.
• Complementary Toppings: Beyond hummus and fresh herbs, consider adding a drizzle of good quality extra virgin olive oil, a sprinkle of plant-based feta cheese (for a salty, tangy kick), or even a few toasted pine nuts for added texture and richness.
• Storage and Reheating: This bake stores wonderfully. You can keep leftovers directly in the baking dish, covered tightly with plastic wrap or aluminum foil, or divide it into individual airtight containers for convenient grab-and-go meals throughout the week. Store in the refrigerator for up to one week. When ready to enjoy, reheat portions in the microwave until warmed through. You can also reheat in the oven at 300°F (150°C) for about 15-20 minutes, covered, to prevent drying out.

More Wholesome Vegan Casseroles to Explore

If you’ve fallen in love with the convenience and deliciousness of this one-pan Mediterranean Quinoa Bake, then you’re in for a treat! Baked dishes and casseroles are fantastic for meal prep and comforting dinners. Here are more plant-based casserole recipes from Flora & Vino that you might enjoy:

• Sweet Potato Shepherd’s Pie

• Grain-Free Sweet Potato Casserole

• Chickpea Macaroni Casserole

• Vegan Chili Cornbread Casserole

• No-Boil Spaghetti Bake

• Cheezy Chickpea Broccoli Casserole

Your Feedback Matters!

I genuinely hope you enjoy creating and savoring this Mediterranean Quinoa Bake. There’s nothing I love more than hearing about your culinary adventures with my recipes.

If you try this Mediterranean Quinoa Bake recipe, please take a moment to share your experience! Be sure to leave a comment, a rating, and a review below. Your valuable feedback helps me understand what you love and inspires me to create even more delicious and wholesome recipes for you.

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XO Lauren

This post is brought to you by Eden Foods, but all words and eats are my own. Thanks for supporting the sponsors that keep me hungry!