Skinny Tex Mex Bean Quinoa Casserole

By CarolineNGa

Ingredients

• 1 1/2 cup quinoa, dry
• 2 tbsp coconut oil
• 2 garlic cloves, crushed
• 12 oz can of corn, drained (fresh or frozen corn is fine)
• 3 any colour medium-large bell peppers, diced
• 1/2 medium jalapeño pepper, seeded and diced
• 1 tbsp cumin
• 15 oz can of black beans, rinsed and drained
• 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
• 1/4 tsp salt

Details

Adapted from ifoodreal.com

Preparation

Step 1

1.Cook quinoa as per package instructions and undercook by 4 minutes. Add to a large mixing bowl.
2.Preheat oven to 350 F degrees and get 8 x 11 baking dish ready. Set aside.
3.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.
4.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.
5.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.

Storage Instructions: Refrigerate in an airtight container for up to 3 days.

Freezing Instructions: a) Do not bake at all. Just freeze assembled in a baking dish. Bake frozen 15 minutes longer than the original recipe calls for. b) Under bake by 15 minutes and freeze cooled. Reheat in the oven at 375 for 15 mins (whole, assembled). c)Bake, cut, freeze in individual portions and then defrost in a microwave.

Nutritional Info

Servings Per Recipe: 8 cups

Amount Per Serving = 1 cup:
Calories: 271.0
Total Fat: 9.9 g
Cholesterol: 7.6 mg
Sodium: 318.3 mg
Total Carbs: 39.9 g
Dietary Fiber: 5.5 g
Sugars: 4.3 g
Protein: 10.7 g
WW Points+: 7