Vegetarian Mexican Casserole – Plus Low Cal and Low Fat!

Jun 03, 2023June 3, 20230 2
Vegetarian Mexican Casserole - Plus Low Cal and Low Fat
in Vegetarian

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 teaspoons olive oil , divided
1 cup onion , chopped
2 garlic cloves , minced
1 jalapeno pepper , minced
1 teaspoon chili powder
1/2 teaspoon cumin
1/4 teaspoon ground black pepper
1 package veggie crumbles ( such as Lightlife Smart Ground )
48 baked corn tortilla chips
1 can pinto beans , rinsed and drained
1 tablespoon fresh lime juice
2 cups plum tomatoes , chopped seeded ( or use canned , diced tomatoes )
2 tablespoons fresh cilantro , minced
1/4 teaspoon salt
1 cup monterey jack cheese , shredded
2 tablespoons nonfat sour cream
2 tablespoons green onions , chopped
1/4 cup ripe olives , sliced

Nutrision Information

Servings Per Recipe
6
Calories
324
Sugar
5g
Fat
16g
This Vegetarian Mexican Casserole is a delicious and healthy option for those who love spicy, flavorful dishes. It is a simple recipe that can be made in under an hour, making it perfect for busy weekday nights or lazy weekends. This casserole is packed full of flavor from the chili powder, cumin, and garlic, and has a bit of heat from the jalapeño pepper. The veggie crumbles add a meaty texture to the casserole, while the baked corn tortilla chips provide a crunchy texture. Overall, this is a delicious and healthy vegetarian casserole that is sure to impress your friends and family.

Instructions

1.Preheat oven to 375°F (190°C).
2.Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
3.Add onion, garlic, and jalapeño; sauté 2 minutes.
4.Add chili powder, cumin, black pepper, and veggie crumbles, and cook for 2 minutes.
5.Coat a 12-inch baking dish with cooking spray and layer with 24 tortilla chips.
6.Top with bean mixture, then with lime juice, tomatoes, cilantro, salt, and half of cheese.
7.Top the remaining cheese, olives, green onions, and remaining chips on top.
8.Bake at 375°F (190°C) for 25 minutes or until bubbly.

PROS

This casserole is packed full of flavor and spice, making it a delicious vegetarian option.

It is very easy to make and can be served for dinner, lunch, or as a snack.

It is low in calories and fat, making it perfect for those looking to eat a healthier diet.

CONS

This casserole can be a bit spicy due to the jalapeño.

Some people may find the veggie crumbles to be a bit dry.

The tortilla chips may get soggy if not eaten immediately after baking.

HEALTH & BENEFITS

This vegetarian casserole is high in protein and fiber from the pinto beans and veggie crumbles.
It is also low in calories and fat, making it a great option for those looking to lose weight or maintain a healthy diet.
The tomatoes in the casserole are high in lycopene, which has been linked to reducing the risk of heart disease and cancer.
The olives in the casserole are a good source of healthy fats, which have been linked to reducing inflammation in the body.

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