I have made this healthy quinoa enchilada bake a lot. I’ve made it for vegetarian friends. I’ve added roasted chicken to it and I’ve eaten it for lunch and dinner many, many times. It is not a gourmet meal, but it is a solid, healthy meal with lots of nutritional value and a southwest spin. You can always add more cheese and serve it with chips and avocado !!!
This is a pantry heavy meal :
You start by heading into your pantry and pulling out your quinoa and making up a cup of quinoa. You can use chicken broth to add more flavor (or vegetable broth if you are vegetarian) to the quinoa. If I know I’m making this meal – I often make the quinoa earlier in the day or even the night before. If you are going to be in / near the kitchen and have this meal on the agenda – super easy to make up the quinoa before hand and have it ready.
Next up – I use a whole can of drained corn kernels (Thanks TJs) and rinsed and drained black beans. Do you have a can of green chili’s in the pantry too ? Get that out also. I also added a can of drained / mostly drained diced tomatoes.
Don’t forget you need a can of enchilada sauce. I’ve used both green and red with good results.
What about vegetables ? What should we add ?
As with all meals – I open up the veg drawer and see what’s in there. For this current post – I had some peppers and a leek,(Love Love Love TJs Leeks!) and of course – I always want to add some onion and garlic. See what’s in your veg drawer. Double bonus if you have a jalapeno, some cilantro and maybe an avocado ???
Since I’ve been watching my weight (again !) I had lower fat cheese on hand. Of course you can use regular cheese (whatever variety) and as much of it as you want. 😀
Spices :
Definitely need 1 tsp cumin. I love coriander – so I also added a tsp of that. You ought to add 1/2 – 1 tsp Chili powder – for that full on Southwest flavor profile (not shown). Optional then – if you have some smoke flavoring to add depth – or maybe half a tsp of liquid smoke ? And some chipotle peppers diced (spicy) or maybe 1/4 – 1/2 tsp chipotle powder.
I’m always thinking about camping meals – and if I’m home I can add all kinds of veg and spices – and if I’m camping – I’m more reliant on the staples (chili powder / cumin) and canned goods.
This recipe is super flexible so adjust as you see fit / based on what you have on hand. And whatever you do – don’t sweat it. Still cheaper and more healthy than anything you could buy out.
Method :
Step 1 : Make the quinoa. After you’ve made the quinoa – put it into a large casserole dish and set aside or put it into the fridge for assembly later. Step 2 : Saute up whatever veg you have and are adding. #VegItUp. I use the same pan as I dirtied with the quinoa to minimize clean up. (Don’t ever saute cilantro if you have any – it’s always best raw. ) Step 3 : drain and rinse your corn and beans. Drain your canned tomatoes. Step 4 : mix everything else up in the casserole pan. Be careful if your casserole was as full as mine. Ha. Bake till warm. Viola ! Healthy meal is ready.
Consider if you have pulled roasted chicken available to add / serve on the side. I sometimes add it right into the casserole so it’s proportional within, when serving. Obviously you don’t need to do that – but I’m giving ideas here for a complete protein non vegetarian meal also.
Healthy Quinoa Enchilada Bake with Beans and Veggies
Equipment
- 1 Large Casserole Pan
- 1 Sauce Pan with a Lid
Ingredients
Pantry Items
- 14½ oz Corn Kernels Can – Rinsed and Drained
- 14½ oz Black Beans Can – Rinsed and Drained
- 14½ oz Diced Tomatoes Can – Drained
- 14½ oz Enchilada Sauce Can – Red or Green
- 4 oz Green Chiles can – Optional
- 1 C Quinoa
- 2 C Broth Vegetable or Chicken – Optional
Spices
- 1 tsp Cumin
- ½ tsp Chili Powder
- 1 tsp Coriander Optional
- ½ tsp Smoke Flavoring Dry or liquid – Optional
- ¼-½ tsp Chipotle Spice Optional / Alternatively use Chipotle in can with Adobo and mince
Vegetables
- 1 Red Pepper Chopped
- 1 Green Pepper Chopped
- ½ Onion Diced
- 3 Cloves Garlic Minced
- 1 Leek Optional – cut thin in quarters
- 1 Jalepeno Optional – stem and seeds removed – diced small
Refrigerator Items
- 1 C Low Fat Cheese Can use full fat or even 2 Cups or more.
Serving Additions – All Optional
- ¼ C Cilantro Optional – Minced
- 1 Avocado Optional – Diced
- ⅓ C Fresh Tomatoes Optional – Diced
- Chipotle Sour Cream Optional
- Avocado Cream Optional instead of Avocado
- Corn Chips or Fritos Optional
Instructions
- Heat the oven to 350℉.
- Make the quinoa as directed with water – or substitute broth as you wish. Set quinoa aside when done.
- Chop the vegetables you wish to add to your casserole.
- Cook / sweat the vegetables in a bit of olive oil – S&P for a few minutes until soft. (5 – 10 minutes ought to do it.). Check their consistency and confirm you are happy with the texture.
- Mix remaining ingredients into the casserole pan – including the quinoa.
- Stir everything up and bake at 350℉ for about 20 – 25 minutes. You may need to bake longer if the quinoa was cold. The intent with the bake is to ensure everything is warm and the cheese melts.
- Serve with whatever toppings you wish.
