Delicious One-Pan Mexican Quinoa Casserole Recipe for Healthy Eating

Delicious One-Pan Mexican Quinoa Casserole Recipe for Healthy Eating

Ingredients

Base Ingredients

• 1 cup quinoa: A complete protein and gluten-free grain, rich in fiber and essential amino acids. Rinse before cooking.
• 2 cups vegetable broth: Opt for low-sodium to control salt intake.
• 1 can black beans (15 oz): Excellent source of protein and fiber; rinse and drain.
• 1 can corn (15 oz): Adds sweetness and crunch; use low-sodium if preferred.
• 1 can diced tomatoes (15 oz): Provides moisture and rich flavor; choose seasoned tomatoes for extra taste.
• 1 medium onion: Chopped; imparts sweetness and depth to the dish.
• 2 cloves garlic: Minced; adds aromatic richness.
• 1 bell pepper (red or green): Diced; contributes color and crunchy texture.
• 1 tablespoon olive oil: For sautéing vegetables.

Spices and Seasonings

• 1 teaspoon cumin: Warm and earthy spice that elevates Mexican flavors.
• 1 teaspoon chili powder: Adds a gentle heat; adjust to taste.
• 1 teaspoon smoked paprika: Introduces a smoky flavor to the dish.
• Salt and pepper: To taste; use sea salt if possible for better flavor.

Toppings

• 1 cup shredded cheese (optional): Cheddar or a Mexican blend for topping; consider vegan cheese for dairy-free.
• Fresh cilantro: Chopped; adds a fresh burst of flavor.
• Avocado slices: Creamy texture and healthy fats.
• Lime wedges: For a zesty finish.

Instructions

Step 1: Prepare the Quinoa

Begin by rinsing the quinoa under cold water for a couple of minutes. This step removes the saponins that can impart a bitter flavor. In a medium saucepan, combine the rinsed quinoa and 2 cups of vegetable broth. Bring it to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes or until the liquid is absorbed and the quinoa is fluffy. Once done, fluff with a fork.

Step 2: Sauté the Vegetables

In a large oven-safe skillet or a sauté pan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and bell pepper, cooking them for about 5-7 minutes until softened. Stir in minced garlic and cook for an additional minute until fragrant.

Step 3: Combine All Ingredients

To the skillet with sautéed vegetables, add the cooked quinoa, black beans, corn, and diced tomatoes (including their juices). Season with cumin, chili powder, smoked paprika, salt, and pepper. Stir well to combine all ingredients, ensuring an even distribution of flavors.

Step 4: Bake the Casserole

Preheat the oven to 375°F (190°C). Once your mixture is well combined, spread it evenly in the skillet. If you are using cheese, sprinkle it generously over the top. Transfer the skillet to the preheated oven and bake uncovered for about 20-25 minutes, or until the cheese is bubbly and slightly golden.

Step 5: Garnish and Serve

After removing the casserole from the oven, allow it to cool slightly. Garnish with fresh chopped cilantro, avocado slices, and lime wedges. Each serving can be elevated with additional toppings such as Greek yogurt or salsa, depending on personal preference.

Nutrition Benefits

High in Protein

Quinoa is an excellent source of plant-based protein, making this casserole a great dish for both vegetarians and meat-eaters. Each serving provides a substantial protein boost, promoting satiety and muscle maintenance.

Fiber-Rich

With the inclusion of black beans and quinoa, this casserole is packed with fiber, aiding in digestion and helping to regulate blood sugar levels. Fiber is essential for gaining a sense of fullness, which can aid in weight management.

Packed with Vitamins and Minerals

The variety of vegetables contributes an array of vitamins, including vitamin C from bell peppers, iron from quinoa and black beans, and potassium from avocados. These vitamins are crucial for immune health, energy production, and overall bodily functions.

Antioxidant Properties

Diced tomatoes and spices like chili powder and cumin contain antioxidants that combat oxidative stress in the body. This combination can help reduce inflammation and lower the risk of chronic diseases.

Meal Prep Tips

• Make-Ahead: This casserole can be prepared a day in advance. Store it in the refrigerator before baking. When ready to bake, let it sit at room temperature for about 30 minutes; then bake as directed.

• Freezing: Portion out leftovers into airtight containers and freeze for up to 3 months. To reheat, thaw overnight in the refrigerator and reheat in the oven at 350°F (175°C) until warmed through.

• Versatility