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Healthy Quinoa Enchilada Bake with Beans and Veggies

This recipe uses quinoa as the base, which is the perfect food (complete protein / high fibre / packed with nutrients) then we add more plant protein (black beans), vegetables and spices. For the southwest flavor - green chilis, cheese and enchilada sauce. Serve with cilantro and/or Avocado if you like. Chicken can also be added / served on the side. So many healthy options!
5 from 1 vote
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Prep Time 1 hour
Bake Time 20 minutes
Course Main Course
Cuisine Southwestern
Servings 8
Calories 266 kcal

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.

Notes

Note:  For the calories calculated below I excluded all optional serving additions.  So you see how healthy the base meal is. 
If you are not vegetarian you can add a few oz of chicken breast and you have a high protein, low calorie, full veggie meal.  
If you happen to have the avocado cream or the chipotle cream - and some cilantro this meal goes over the top, in my humble opinion.  Of course, don't forget to add the calories! 😆

Nutrition

Calories: 266kcalCarbohydrates: 46gProtein: 15gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 3mgSodium: 1017mgPotassium: 585mgFiber: 10gSugar: 10gVitamin A: 1375IUVitamin C: 44mgCalcium: 127mgIron: 4mg
Keyword Black Beans, Cheese, Chile Peppers, enchilada sauce, Garlic, green chiles, onions, Quinoa
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