Mexican Quinoa Casserole
Mexican Quinoa Casserole serves: 4 (2 1/2 cups or 600 ml per serving)
Prep Time: 20 minutes | Cook Time: 25 minutes | Total Time: 45 minutes
Ingredients:
For the Mexican Quinoa Casserole:
- 2 Tbsp olive oil
- 1 medium red onion, chopped (about 2 cups [232 g])
- 4 garlic cloves, minced
- 1 medium green bell pepper, chopped (about 1 cup [110 g])
- 1 yellow summer squash, chopped
- 1 cup (166 g) frozen or canned corn
- One 15-oz (425-g) can pinto beans, drained and rinsed
- One 14-oz (392-g) can diced tomatoes
- 3 cups (555 g) cooked quinoa
- 1 tsp ground cumin
- 1 tsp chili powder
- 1 tsp dried oregano
- 1 tsp salt
- 1/2 tsp smoked paprika
- 1/4 tsp ground coriander
- 2 Tbsp nutritional yeast
- 1 cup (62 g) crushed gluten-free corn tortilla chips
- 2 green onions, thinly sliced (white and light green parts only)
For the Garlic-Lime Crema:
- 1 cup (120 g) raw cashews, soaked and drained
- 1/2 cup (120 ml) water
- 3 Tbsp lime juice (about 3 fresh limes)
- 1 garlic clove
- 1/2 tsp salt
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- Preheat oven to 375°F (190° C).
- In a large skillet, heat oil over medium-high heat. Add onion, garlic, bell pepper and squash. Cook, stirring occasionally, about 8 min, or until vegetables are tender.
- Add corn, beans, tomatoes, cooked quinoa, cumin, chili powder, oregano, salt, paprika, coriander and nutritional yeast. Gently stir to combine and reduce heat to medium. Cook for 1–2 additional min, or until heated through. Remove from heat and transfer mixture to a 9-in x 13-in (22-cm x 33-cm) casserole dish. Bake, covered, for 15 min.
- While casserole is baking, make Garlic-Lime Crema. In a high-speed blender, place cashews, water, lime juice, garlic and salt. Blend on high until smooth, about 1–2 min.
- Top casserole evenly with crushed tortilla chips and drizzle with Garlic-Lime Crema (reserve any remaining crema for serving at the table). Top with green onions and enjoy immediately.
Notes:
Storage tip: Casserole will keep refrigerated in an airtight container for up to 5 days, or can be frozen (without the tortilla chip topping) for up to 3 months.
Reheating tip: Reheat casserole in a 350°F (180°C) oven for 15–20 min, or until heated through.
To cook quinoa from scratch: In a medium saucepan, bring 2 cups (474 ml) of water to a boil. Add 1 cup (170 g) of dry quinoa (rinsed and drained) and reduce heat to low. Simmer, covered, for 15 min, or until all liquid is absorbed and quinoa is cooked through. Fluff with a fork.
Other recipe notes: Zucchini can be substituted for yellow summer squash. Any color bell pepper is okay to use here.
Make it nut-free: Use raw, shelled sunflower seeds instead of cashews in the Garlic-Lime Crema.
Make-ahead tip: Quinoa can be made 1–2 days in advance.
Nut soak note: If you have a high-speed blender, you can skip soaking your nuts or seeds. If you don’t have a high-speed blender, you can either soak your nuts or seeds in water for 4 hr, or you can do a “quick soak” by covering them with water in a pot and bringing it to a boil. Once the water boils, remove them from the heat and let them sit for an hr.
Nutrition Information Per Serving:
698 calories, 29.8 g total fat, 4.5 g saturated fat, 7.5 g polyunsaturated fat, 15.2 g monounsaturated fat, 0 mg cholesterol, 1272 mg sodium, 1408 mg potassium, 91.7 g total carbohydrates, 16.1 g fiber, 13.8 g sugar, 24.9 g protein, 20% calcium, 45% iron
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