Black Bean and Quinoa Enchilada Casserole
Ingredients List
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2 cups water
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1 cup quinoa
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1 tablespoon olive oil
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1 small onion, diced
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1 yellow bell pepper, diced
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1 orange bell pepper, diced
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1 jalapeño pepper, minced
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2 cloves garlic, minced
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1 (15 ounce) can black beans, rinsed and drained
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⅓ cup chopped fresh cilantro
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1 tablespoon chili powder
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1 teaspoon lime juice
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1 teaspoon ground cumin
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salt and ground black pepper to taste
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1 (10 ounce) can enchilada sauce
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2 cups shredded Cheddar cheese
Instructions
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Preheat your oven to 350°F (175°C).
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In a saucepan, bring water and quinoa to a boil. Lower the heat, cover, and simmer for 15 to 20 minutes, or until quinoa is tender and the water is absorbed.
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Heat olive oil in a skillet over medium heat. Add diced onion, bell peppers, jalapeño, and garlic, cooking until softened, about 10 minutes.
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In a casserole dish, combine the cooked quinoa, black beans, sautéed vegetables, cilantro, chili powder, lime juice, cumin, salt, and pepper. Pour the enchilada sauce over the mixture, spreading it evenly, and top with shredded Cheddar cheese. Cover the dish with foil.
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Bake the casserole for 20 minutes. Remove the foil and bake for an additional 10 to 15 minutes, or until the cheese is bubbly and golden.
Nutritional Information (per portion)
| 388 | Calories |
| 18g | Fat |
| 39g | Carbs |
| 19g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 388 | |
| % Daily Value * | |
| Total Fat 18g | 23% |
| Saturated Fat 9g | 44% |
| Cholesterol 40mg | 13% |
| Sodium 673mg | 29% |
| Total Carbohydrate 39g | 14% |
| Dietary Fiber 9g | 30% |
| Total Sugars 2g | |
| Protein 19g | 38% |
| Vitamin C 82mg | 91% |
| Calcium 341mg | 26% |
| Iron 4mg | 23% |
| Potassium 701mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5