March 8, 2013 | Home >Healthy Kids > In the News >Roasted Vegetable Cheesy Quinoa Mac
Roasted Vegetable Cheesy Quinoa Mac
March 8, 2013 | Home >Healthy Kids > In the News >Roasted Vegetable Cheesy Quinoa Mac

Roasted Vegetable Cheesy Quinoa Mac

The request for Mac and Cheese is a daily one at my house.  When I ask my kids what they want for breakfast, lunch, or dinner I can pretty much predict the answer every time ‘Mac and Cheese!’  I just don’t understand the obsession – I could probably go the rest of my life without eating Mac and Cheese and not miss it.  It is one of those kid foods like goldfish crackers, or cheese pizza that they think is the best thing that happened in the food world, but the rest of us really know the truth.   Because they love Mac and Cheese so much, and I love them so much, I am always trying to come up with different variations and healthier versions of it.

My kids may not have developed a love for quinoa yet, but I certainly have.  The nutritional value is far superior to that of macaroni and so I thought it would be a great variation of the traditional cheesy dish.  Here is another great quinoa recipe and some of the reasons we love it nutritionally.  I always add veggies to my mac and cheese – and if you have been following me for any length of time you know that roasting veggies is sort of an obsession of mine.  And then this recipe was born.

Roasted Vegetable Cheesy Quinoa Mac. Mac 'n Cheese you can feel good about!

Start by roasting your veggies.  I used a combination of fresh and frozen because that is what I had on hand.  Carrots, red bell pepper, kale, broccoli, and green peas.  Heat oven to 400 degrees F and bake for 20 minutes until they are cooked through and nice and golden.

Roasted Vegetable Cheesy Quinoa Mac. Mac 'n Cheese you can feel good about!

Meanwhile, you will make your sauce.  I used olive oil to make this cheese sauce instead of the traditional butter – wanted to cut down on the total amount of saturated fat since there is cheese in this 🙂  In a pot, heat 1/4 cup olive oil.  Once the oil is heated, add 1 minced clove of garlic and stir until the garlic browns – this won’t take long!  Then add 3 Tbsp of flour and stir to combine.  Slowly pour in your milk and continuously stir until it becomes smooth and creamy.  Bring to a low boil and stir until it thickens slightly.  Remove from the heat and then add your cheese.  I used a combination of extra sharp cheddar and colby jack.  You could really use any cheese you like – Gouda would be delicious.  This is where all the flavor of this dish comes in and so season to your heart’s desire.  Salt and pepper to taste.  I thought with the roasted veggies a little smoky flavor would be good and so I added smoked paprika.  This would probably be a little much for the kiddies, but a little hot sauce would also be good.  Anyway – play around with it, but for a traditional taste just stick with salt and pepper.

Roasted Vegetable Cheesy Quinoa Mac. Mac 'n Cheese you can feel good about!

Next combine your cooked quinoa, and roasted veggies in a bowl.

Roasted Vegetable Cheesy Quinoa Mac. Mac 'n Cheese you can feel good about!

Pour your sauce over everything and stir to combine.

Roasted Vegetable Cheesy Quinoa Mac. Mac 'n Cheese you can feel good about!

At this point you could serve it up and eat it as is.  But if you want to take it a step further……. Spoon the mixture into a baking dish, or individual ramekins.  Sprinkle with panko or breadcrumbs (unless you are doing gluten free – then skip the sprinkling) Place in your oven on broil or 500 degrees and bake for 2-4 minutes until the top gets nice and crispy.

Roasted Vegetable Cheesy Quinoa Mac. Mac 'n Cheese you can feel good about!

Then spoon it up and enjoy.

Roasted Vegetable Cheesy Quinoa Mac. Mac 'n Cheese you can feel good about!
Roasted Veggie Cheesy Quinoa Mac
Roasted Vegetable Cheesy Quinoa Mac. Mac 'n Cheese you can feel good about!

Roasted Vegetable Cheesy Quinoa Mac

  • Nutrition per serving   % daily value
  • Calories: 630 32%
  • Fat: 37 g 57%
  • Carb: 46 g 15%
  • Fiber: 5 g 20%
  • Protein: 25 g 50%
  • Sugar: 7 g

Ingredients

  • 3 cup – Quinoa, cooked
  • 1 cup – broccoli, florets
  • 1/2 medium – bell pepper, red
  • 10 medium – carrots, baby
  • 1/2 cup – kale
  • 1/2 cup – green peas, frozen
  • 1/4 cup – olive oil
  • 1 clove – garlic
  • 3 tablespoon – flour, all-purpose
  • 1 1/2 cup – milk
  • 2 cup – cheddar cheese, shredded
  • 1/8 teaspoon – salt
  • 1/8 teaspoon – black pepper, ground
  • 1/8 cup – panko (Japanese bread crumbs)

Directions

  1. Cook quinoa according to package instructions.  You will need 3 cups cooked.
  2. Preheat oven to 400 degrees F. Prepare a large baking sheet by lining with aluminum foil and coating with a little olive oil or nonstick cooking spray.
  3. Chop broccoli florets into small chunks.  Dice bell pepper; thinly slice baby carrots; chop kale. Mince garlic.
  4. Place prepared veggies on the baking sheet. Bake for 20 minutes, or until vegetables have softened. Remove from oven and set aside.
  5. Meanwhile, heat oil in a large skillet over medium heat. Once hot, add garlic and cook 30 seconds. Whisk in flour and cook 1 minute. Gradually whisk in milk, stirring constantly until mixture is slightly thickened. Remove from heat. Stir in cheddar cheese until well distributed and melted. Add salt and pepper and additional spices as desired.
  6. Mix veggies, cooked quinoa, and cheese sauce together.
  7. Place mixture in a baking dish or ramekins and sprinkle with panko breadcrumbs. Place under the broiler in your oven (500 degrees) for 2-4 minutes, or until the top is golden brown.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 630 32%
  • Fat: 37 g 57%
  • Carb: 46 g 15%
  • Fiber: 5 g 20%
  • Protein: 25 g 50%
  • Sugar: 7 g
written by
Natalie Monson

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Comments(16)
Terita says:

This looks very yummy! I’ve made cheesy broccoli quinoa before, but never with so many different veggies. I bet it adds a lot to the flavor.

How do your kids feel about whole wheat noodles?

Tammy says:

This sounds great! Is there any other flour I can use to make the sauce? We don’t use white flour at all. We have (on hand) whole wheat, spelt, whole wheat pastry, coconut, and buckwheat. I have no idea how the chemistry of “flour-into-sauce” works, so I don’t know if any of these alternatives would produce a sauce. Any guesses?

Thanks!

Natalie says:

My kids are used to whole wheat everything – I’m not even sure if they would really be able to tell the difference! They are little though 2 and 4. Sometimes kids seem to develop more taste preferences as they kids older.

Natalie says:

You can definitely use a whole wheat based flour – I wouldn’t recommend buckwheat because it has a stronger flavor. The difference would probably be in the texture since whole wheat flour is more course than white and possibly a slight taste difference, but I’m sure you wouldn’t even notice that. I would try whole wheat pastry and see how that turns out.

Tammy says:

Thanks!

Kelly says:

Use a corn flour mixture or you can toss it through the cheese before you add to sauce

Airbourne says:

Quinoa is such a wonderful seed that contains a great assortment of nutrients such as protein, vitamins, minerals, and fiber. I like your idea of roasted vegetable cheesy quinoa mac. This is a good way to introduce a healthy dish to kids who are in love with macaroni and cheese!

Julie says:

I really enjoyed it, unfortunately my kids won’t eat it. I love a lot of your recipes and I am really trying to have my kids eat really healthy. However my kids are 4 and 3 and they are super picky. I feel lost…

Natalie says:

Don’t get discouraged! Kids go through phases and eventually will eat what you have in your house even though if may be sporadic. It sounds like you are doing a great job feeding your kids – keep it up!

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Jess says:

This looks delicious and I would love to make this for my son who is gluten free. What flour would you recommend using? (I’m new to GF) Thank you!

Shannon Mitchell says:

I can’t get my 22m old to eat any veggies or meat:/ he does love Mac and cheese.. I’ll give it a try. Heck I’ll try anything to get him to eat. He’s the pickiest eater I’ve ever met!

Natalie says:

Rice flour is a good gluten free substitution for all-purpose flour.

Mert says:

I was able to do it up until a point. DD became aware that enveyore else had other food because we were the only ones bringing in our own food (we wanted everything to be organic and healthier). So they had to place her in a different area to eat by herself so that she could no longer see the other kids. This worked for a while but then she figured it out and refused to eat her food so I had to cave and go with the school food. I felt bad that she had to eat in isolation anyway. Eating should also be a social experience. I don’t think you should feel like bringing in your own food is hassle, though. If your LO will eat it, then I would continue to bring it in.

Kim says:

I love this, have made it many times! The only thing I change is to use butter instead of olive oil, as I found it had an overwhelmingly olive oily flavour the first time I made it which I wasn’t fond of. Awesome recipe!

Melissa says:

This recipe was so yummy and easy to make. I left a tray of this for my husband and son when I was going away for work for a few days and there was barely any left for me to enjoy whenI returned. The leftovers reheated nicely. And the dish firms up quite a bit in the fridge, which actually made it easier to serve to my 18 month old as a finger food (since he’s still figuring out the whole spoon thing).

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