Black Bean Quinoa Casserole
Tex Mex Black Bean Quinoa Casserole - the flavors scream summer: black beans, corn and bell peppers, mixed with quinoa and baked to a cheesy perfection. A hybrid of modern Mexican and Thai cuisines.
Tex Mex Black Bean Quinoa Casserole - the flavors scream summer: black beans, corn and bell peppers, mixed with quinoa and baked to a cheesy perfection. A hybrid of modern Mexican and Thai cuisines.
- 1/4 tsp salt
- 1 tbsp cumin
- 2 garlic cloves crushed
- 1 1/2 cups quinoa dry
- 2 tbsp avocado oil or coconut oil
- 1 1/2 cups corn canned or frozen
- 3 large bell peppers chopped
- 1/2 medium jalapeã±o pepper seeded and minced
- 15 oz can of black beans rinsed and drained
- 1 cup cilantro finely chopped and divided
- 1/2 cup green onions finely chopped and divided
- 2 cups tex mex cheese shredded and divided
- 3/4 cup canned coconut milk
- Carbohydrate 32.3507122983801 g
- Cholesterol 0 mg
- Fat 6.77934588399875 g
- Fiber 4.31527141597367 g
- Protein 7.08558602708397 g
- Saturated Fat 3.918605227284 g
- Serving Size 1 1 serving (185g)
- Sodium 10.5281144794953 mg
- Sugar 28.0354408824064 g
- Trans Fat 0.474243946152872 g
- Calories 211 calories
Step-by-step
- Cook quinoa as per package instructions undercooking by 4 minutes.
- Preheat oven to 350 F degrees.
- Preheat large ceramic non-stick skillet on medium heat and swirl oil to coat.
- Add garlic and cook for 30 seconds, stirring frequently.
- Add corn, bell peppers, jalapenos and cumin.
- Stir and sauté undisturbed for 3 minutes, stir again and sauté for another 3 minutes.
- Transfer to a large mixing bowl along with cooked quinoa, black beans, 3/4 cup cilantro, 1/4 cup green onions, 1 1/2 cups cheese, coconut milk and salt.
- Mix well, transfer to 8 x 11 baking dish, sprinkle with remaining 1/2 cup cheese and bake for 30-40 minutes uncovered.
- Remove from the oven, sprinkle with remaining 1/4 cup cilantro and 1/4 cup green onions, and serve warm.
- No need to let the casserole cool down.
Undercooking the dry quinoa by exactly four minutes prevents the grains from bursting and turning mushy during the subsequent thirty to forty minutes in a 350 degree Fahrenheit oven. Grains absorb additional moisture from the coconut milk and melted Tex-Mex cheese as the casserole bakes in an eight by eleven baking dish, meaning fully cooked grains would quickly cross the threshold into unpleasant territory. Professional kitchens rely on this precise moisture management when combining starches with high-water vegetables like bell peppers and canned corn. Letting vegetables like jalapeños and garlic sit undisturbed in avocado oil for three-minute increments builds the necessary Maillard reaction without scorching the aromatics. Utilizing canned black beans that have been thoroughly rinsed and drained removes excess surface starch that can otherwise muddy the final flavor profile of the dish. Portions can be stored in an airtight container in the refrigerator for up to four days without losing structural integrity. Reheating leftover portions benefits from adding a single tablespoon of water to the surface before covering and warming gently over medium-low heat to restore the original moisture balance.
