Baked Mexican Quinoa Casserole

Jun 05, 2023June 5, 20230 13
Baked Mexican Quinoa Casserole Recipe
in Main

Prep

10 min

Cook

50 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon vegetable oil
1 onion , chopped
1 garlic clove , minced
1 cup uncooked quinoa
28 ounces diced tomatoes , with liquid
1/2 cup water
1 tablespoon tomato paste
1 teaspoon cumin
1 teaspoon oregano
1/2 teaspoon chili powder
11 ounces chickpeas
3 cups Baby Spinach

Nutrision Information

Servings Per Recipe
6
Calories
412
Sugar
10g
Fat
10g
This Baked Mexican Quinoa Casserole is a hearty and healthy vegetarian meal that is perfect for a weeknight dinner or as part of your meal prep routine. The combination of quinoa, chickpeas, and spinach makes for a nutritious and filling meal that is perfect for anyone looking to eat well without sacrificing taste. The tomato sauce is fragrant and packed with flavor, while the cumin and chili powder give the dish a subtle kick. Topped with cheese, this casserole is a great way to get your daily dose of vegetables and grains.

Instructions

1.Preheat the oven to 375°F (190°C). Heat the vegetable oil in a large pot over medium heat.
2.Add the chopped onion and sauté for 5 minutes until soft. Add the minced garlic and cook for another minute.
3.Add the uncooked quinoa, diced tomatoes, water, tomato paste, cumin, oregano, chili powder and chickpeas, and mix well.
4.Bring to a boil, then reduce heat to a low simmer, cover and let cook for 20 minutes, stirring occasionally.
5.Add the baby spinach to the pot and stir well, until it has wilted.
6.Transfer the quinoa mixture to a baking dish and bake in the preheated oven for 25-30 minutes, or until the top has browned and the casserole is heated through.
7.Sprinkle with cheese if desired, and serve hot.

PROS

This Mexican quinoa casserole is a great way to get a serving of healthy vegetables and grains into your diet.
It is vegetarian, gluten-free and packed with protein and fiber.

It is easy to make in one pot and can be prepared in advance and reheated for a quick meal during the week.

CONS

This casserole may not be suitable for those who dislike the texture of cooked quinoa, or who prefer their food to be more spicy.
It may also not be a good option for those who are avoiding nightshade vegetables, such as tomatoes and chili peppers.

HEALTH & BENEFITS

The health benefits of this casserole are many. It is high in protein, fiber, and complex carbohydrates, which can help keep you feeling full for longer periods of time. The quinoa and chickpeas are great sources of plant-based protein which are necessary for muscle growth and repair. The spinach is low in calories and high in vitamins and minerals, such as iron and calcium. The tomato sauce is packed with lycopene, a powerful antioxidant that can help reduce the risk of heart disease and cancer.

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