Try this Skinny Tex Mex Bean Quinoa Casserole recipe
- 1/4 tsp salt
- 1 tbsp cumin
- 2 garlic cloves crushed
- 2 tbsp coconut oil
- 15 oz can of black beans rinsed and drained
- 1 1/2 cup quinoa dry
- 12 oz can of corn drained (fresh or frozen corn is fine)
- 3 any colour medium-large bell peppers diced
- 1/2 medium jalapeã±o pepper seeded and diced
- 3/4 cup plus 1/4 cup (for garnish) cilantro chopped
- 1/4 cup plus 1/4 cup (for garnish) green onions chopped
- 1.5 cup plus 0.5 cup tex mex cheese shredded
- 3/4 cup coconut milk light
- Carbohydrate 8.15091167352034 g
- Cholesterol 0 mg
- Fat 64.0863983653197 g
- Fiber 0.46116666161566 g
- Protein 4.36834000403261 g
- Saturated Fat 55.6427808605342 g
- Serving Size 1 1 recipe (206g)
- Sodium 28.3543333626973 mg
- Sugar 7.68974501190468 g
- Trans Fat 3.88261233537856 g
- Calories 589 calories
Step-by-step
- Cook quinoa as per package instructions and undercook by 4 minutes. Add to a large mixing bowl.
- Preheat oven to 350 F degrees and get 8 x 11 baking dish ready. Set aside.
- Preheat large skillet on medium heat and add coconut oil. Add garlic and cook for 30 seconds mixing often. Add corn, bell peppers, jalapeno pepper and cumin. Mix and sautee undisturbed for 3 minutes, mix and sautee for another 3 minutes. Transfer to a bowl with quinoa.
- To a bowl with quinoa and sauteed vegetables, add black beans, 3/4 cup cilantro, 1/4 cup green onions, 1.5 cup cheese, coconut milk and salt. Mix enough to combine all ingredients.
- Transfer the mixture to 8 x 11 baking dish, sprinkle with remaining 0.5 cup cheese and bake for 30-40 minutes uncovered. Remove from the oven, sprinkle with remaining cilantro and green onions, and serve warm. No need to let the casserole to cool down.
Substituting heavy cream for the light coconut milk will alter the moisture retention and dramatically increase the saturated fat content of the final bake. Quinoa absorbs liquid differently than pasta or rice, requiring careful pre-cooking management to prevent a soggy interior. An 8x11-inch baking dish concentrates the mass effectively, though a standard 9x13-inch pan functions if baking time is reduced by eight minutes to compensate for the shallower depth.
Managing Quinoa Moisture
Undercooking the dry quinoa by four minutes ensures the grains retain structural integrity during the secondary thermal exposure inside the oven. Rinse the raw grains through a fine-mesh sieve before boiling to remove bitter saponin compounds adhering to the seed coat. Sautéing the bell peppers and jalapeños in a heavy skillet allows surface moisture to evaporate before the vegetables encounter the dairy and beans. Maintain medium heat on the skillet to caramelize the exterior of the corn kernels without scorching the crushed garlic.
- Bake the assembled dish uncovered at 350 degrees Fahrenheit for thirty to forty minutes until the upper cheese layer bubbles and browns slightly.
- Cooling is unnecessary before portioning, as the light coconut milk thickens sufficiently during the initial five minutes out of the oven.
- Store leftovers in an airtight glass container in the refrigerator for up to three days.
