Welcome to a delightful blend of health and flavor with Fiesta Feast: Mexican Casserole with Quinoa. This dish is a hearty, nutritious twist on traditional Mexican cuisine, combining the nutty taste of quinoa with a medley of vibrant veggies, beans, and cheeses. It's a perfect family meal that's not only satisfying and delicious but also packed with protein and fiber. Whether you're looking for a wholesome weeknight dinner or a festive dish to share, this casserole is sure to impress.
Preparation and Cooking Times
- Preparation Time: 20 minutes
- Cooking Time: 30 minutes
- Total Time: 50 minutes
Servings and Serving Size
- Servings: 6
- Serving Size: 1 portion (approximately 250g)
Nutritional Profile (per serving)
- Calories: 320 kcal
- Protein: 12g
- Carbohydrates: 45g
- Fat: 12g
- Saturated Fat: 4g
- Cholesterol: 15mg
- Sodium: 400mg
- Fiber: 8g
- Sugar: 5g
Ingredients
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 can black beans, drained and rinsed
- 1 can corn, drained
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 cup shredded cheese (e.g., cheddar or Monterey Jack)
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 can diced tomatoes, with juice
- Salt and pepper to taste
- Fresh cilantro and avocado slices (for garnish)
Detailed Method of Preparation
- In a saucepan, bring vegetable broth to a boil. Add quinoa, reduce heat, cover, and simmer for 15-20 minutes until liquid is absorbed.
- Preheat the oven to 180°C (350°F).
- In a skillet, sauté onions, bell peppers, and garlic until soft. Add corn, black beans, cumin, chili powder, and diced tomatoes. Cook for another 5 minutes.
- In a large bowl, mix cooked quinoa with the vegetable mixture. Season with salt and pepper.
- Transfer the mixture to a baking dish. Sprinkle with cheese.
- Bake for 30 minutes, or until the cheese is bubbly and golden.
- Garnish with fresh cilantro and avocado slices before serving.
Tips for Culinary Success
- Ensure the quinoa is thoroughly rinsed to remove any bitterness.
- Customize with your favorite veggies or add ground meat for extra protein.
- For a spicy kick, include chopped jalapeños or a dash of hot sauce.
Frequently Asked Questions (FAQs)
Can I make this casserole vegan?
Yes, use vegan cheese or omit the cheese altogether.
How do I store leftovers?
Refrigerate in an airtight container for up to 3 days.
Can I freeze this casserole?
Yes, it freezes well for up to 2 months.