Black Bean Quinoa Casserole

• 分量: 9 servings
• 調理時間: 10 minutes
• 総時間: 47 minutes

材料

1 1/2 cups quinoa (dry)

2 tbsp oil

2 garlic cloves (crushed)

1 1/2 cups corn (canned or frozen)

3 large bell peppers (chopped)

1/2 medium jalapeño pepper (seeded and minced)

1 tbsp cumin

15 oz can of black beans (rinsed and drained)

1 cup cilantro (finely chopped and divided)

1/2 cup green onions (finely chopped and divided)

2 cups Tex Mex cheese (shredded and divided)

3/4 cup canned coconut milk (light or regular)

1/4 tsp salt

手順

Cook quinoa as per package instructions and set aside. Or cook 1 1/2 cups of dry quinoa with 3 cups of water for 12 minutes on low heat after boiling. Don't forget to fluff with a fork. See a step by step how to cook quinoa on stove or follow Instant Pot quinoa instructions. Preheat oven to 350 F degrees.

Preheat large ceramic non-stick skillet on medium heat and swirl oil to coat. Add garlic and cook for 30 seconds, stirring frequently.

Add corn, bell peppers, jalapenos and cumin. Stir and sauté undisturbed for 3 minutes, stir again and sauté for another 3 minutes.

Transfer to a large mixing bowl along with cooked quinoa, black beans, 3/4 cup cilantro, 1/4 cup green onions, 1 1/2 cups cheese, coconut milk and salt.

Mix well, transfer to 8 x 11 baking dish, sprinkle with remaining 1/2 cup cheese and bake for 30 minutes uncovered.

Remove from the oven, sprinkle with remaining 1/4 cup cilantro and 1/4 cup green onions. Serve warm.

栄養

• サービングサイズ: 1 slice
• カロリー: 365 kcal
• 脂肪総量: 19 g
• 飽和脂肪: 10 g
• コレステロール: 26 mg
• ナトリウム: 284 mg
• 炭水化物総量: 31 g
• 食物繊維: 5 g
• 糖質総量: 4 g
• タンパク質: 13 g