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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 204.5
  • Total Fat: 3.2 g
  • Cholesterol: 63.4 mg
  • Sodium: 315.6 mg
  • Total Carbs: 31.7 g
  • Dietary Fiber: 9.1 g
  • Protein: 13.8 g

View full nutritional breakdown of Quinoa-Black Bean Casserole calories by ingredient
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Quinoa-Black Bean Casserole

Submitted by: STEPFANIER
Quinoa-Black Bean Casserole

Introduction

An experiment with leftovers yields a delightful, filling vegetarian meal. An experiment with leftovers yields a delightful, filling vegetarian meal.
Number of Servings: 8

Ingredients

    1 cup cooked quinoa
    3 cups cooked black beans (or two
    15-ounce cans, drained and rinsed)
    2 large sweet potatoes, shredded
    1 cup shredded low-fat cheddar cheese
    1 tbsp ground cumin
    Liberal pinches salt and pepper
    2 eggs
    1 cup salsa
    2 tbsp fresh cilantro, chopped, for garnish

Tips

Reprinted from The SparkPeople Cookbook: Love Your Food, Lose The Weight (c) 2011 by SparkPeople, Inc. Permission granted by Hay House, Inc., New York, NY 10033. Available wherever books are sold.


I cooked up a batch of dried beans that I seasoned with onions, garlic, chiles and spices. If you use canned beans, you might need more spices.

Serve this with steamed broccoli or wilted spinach and a dollop of light sour cream or plain Greek yogurt.


Directions

1. Preheat oven to 350 F. Prepare a 9 x 9 casserole dish with nonstick cooking spray.
2. In a large bowl, mix together the quinoa, black beans, sweet potato, 1⁄2 cup of the cheese, and the cumin, salt, and pepper. In a small bowl, mix together the eggs and the salsa. Pour the salsa mixture over the quinoa-bean mixture, then pour everything into the prepared casserole dish.
3. Sprinkle the remaining cheese over the top and bake, uncovered, for 30 minutes. Garnish with the cilantro.

Serving size: 1 heaping cup






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Member Ratings For This Recipe


  • Incredible!
    54 of 55 people found this review helpful
    Great! In my family, this is really 6 servings, not 8. That only brings it up to a still reasonable 335 calories per serving. Things I added: sauteed onions with red pepper flakes and garlic. Also, I had 1/2 a bag of frozen chopped spinach which I added. I will definitely make this again. - 12/15/10

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  • Incredible!
    41 of 41 people found this review helpful
    This is AMAZING! I used black beans that I had cooked with no salt (I cook big batches on the weekend and freeze them in 2 cup servings in freezer bags and then rinse in a colander when ready to add to recipes). Based on the reviews I added 2 cups of salsa and extra cumin. This was WONDERFUL!!! - 11/13/10

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  • Incredible!
    31 of 31 people found this review helpful
    Great! My picky family loved it. I left out the sweet potatoes, used egg whites instead of whole eggs and used fat-free cheddar cheese. It was delicious...I'll make this one again and again! - 6/13/10

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  • 31 of 31 people found this review helpful
    Just wondering, do you mix the quinoa with all the other stuff after its cooked, or do you layer it on the bottom of the pan? - 1/10/10

    Reply from STEPFANIER (1/11/10)
    You mix in the quinoa. I'll amend those directions!


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  • Incredible!
    29 of 29 people found this review helpful
    This recipe was FABULOUS!! I froze the remainder of the casserole in individual containers...I eat it "on its own", and also heat and put it over a plate of salad with pico de gallo - YUM!! - 3/1/10

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  • Very Good
    22 of 22 people found this review helpful
    Yum, I just made this. Does need a little something, I'll try the cajun seasoning next time. But really good nonetheless, filling and super healthy. Will make again. - 1/20/10

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  • 22 of 27 people found this review helpful
    I would love to try this, but hubby is averse to sweet potatoes. Can they be omitted? - 1/15/10

    Reply from STEPFANIER (1/15/10)
    You can't taste them at all. Once they're grated, you can't really distinguish them from the other ingredients.


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  • Very Good
    21 of 24 people found this review helpful
    This is the first time I have ever made quinoa; I really like the texture of this whole casserole. My only problem was that it didn't have quite enough flavor for me (but, to be fair, I prefer food to be a lot spicier than most people), so I added some Creole seasoning, and then it was perfect!! - 1/16/10

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  • 21 of 21 people found this review helpful
    Delicious! Just made it today. Will be a staple in my healthy cooking! - 1/6/10

    Reply from STEPFANIER (1/7/10)
    Yay!Happy you liked it. This made HUGE portions. I ate it for lunch three times this week and didn't get hungry again until dinnertime. You should also check out my vegetable enchiladas. They have sweet potatoes, black beans, and plenty of other goodies.


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  • Incredible!
    20 of 20 people found this review helpful
    Very good as-is but dis ol' cajun's gonna spice it up a bit with Tony Chachere's or Louisiana Hot Sauce on the leftovers. - 4/15/10

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  • 16 of 17 people found this review helpful
    How much is "2 large sweet potatoes?" When I checked the full nutritional breakdown of the recipe, an indivudal serving listed sweet potatoes as .25 cups. That amount times 8 servings is 2 cups which is a lot less than two large sweet potatoes. Better if it called for a weight. - 4/5/12

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  • Incredible!
    15 of 15 people found this review helpful
    This is def a keeper and you can play with it many ways. I used a jar of fire roasted red peppers & garlic in place of the sweet potato. Added onion while cooking the quinoa. A t. chili powder & 1/2 t. garlic powder w/the cumin. So Yummy! - 7/11/11

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  • Good
    13 of 20 people found this review helpful
    Might I humbly suggest that you list the quinoa in the ingredient list thusly: "quinoa, cooked according to package directions." On a busy weeknight after work, the first step is easy to miss. Also, directions should call out when to add salt and pepper. Tasty, though. - 9/21/10

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  • Very Good
    11 of 12 people found this review helpful
    Very good. This was the first time I made quinoa and I liked it. I took others' advise and spiced it up a little by using hot salsa and adding chile powder. - 7/5/10

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  • Very Good
    9 of 10 people found this review helpful
    So I totally missed the instructions to cook the quinoa before the rest of the recipe so I added it dry and it turned out crunchy (kind of like sesame seeds) but overall the flavor was still wonderful. Can't wait to try it correctly! I froze some & have more for dinner this week. Yum!! - 8/22/10

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  • Incredible!
    9 of 9 people found this review helpful
    Easy, tasty and satisfying. I will definitely make it again. I used a 3 Pepper Salsa by Pace and it was just the right amount of heat. - 2/14/10

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  • Very Good
    8 of 8 people found this review helpful
    What a bizarre little casserole!! Really surprised me. I love all the ingredients, and have been wanting to incorporate quinoa more. This turned out so tasty and my BF went back for THIRDS! Next time I will use a little less quinoa and more sweet potato to balance the flavors out. YUM! - 5/10/10

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  • Very Good
    6 of 6 people found this review helpful
    Turns out the nutrition info was mis-calculated. It was calculated based on one cup of DRY quinoa, which makes TWO cups of cooked. Making this change (and even subbing real shredded cheese instead of low-fat) brings the calories down to about 238. - 10/24/12

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  • Good
    6 of 8 people found this review helpful
    The flavors were great, but it just wasn't very filling. I think next time I'll double the beans, or add a layer of a different bean. I'll have to play around with it though, because it was pretty good. - 8/13/10

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  • Very Good
    6 of 6 people found this review helpful
    This is a tasty & satisfying casserole. I spiced it up by using medium salsa & by adding coriander, blackening seasoning & garlic salt. I can't wait to eat the leftovers! - 5/19/10

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  • 6 of 6 people found this review helpful
    I am trying more vegetarian options and found this recipe very easy to prepare. Some different flavors. Very tasty1 - 3/1/10

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  • 6 of 11 people found this review helpful
    Hurray for featiuring a great gluten-free recipe! Will try it this week...with the ingredients mentioned, I don't see how it can taste anything but great! Just make sure the salsa used is gf:) - 2/9/10

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  • Incredible!
    5 of 6 people found this review helpful
    Fantastic flavors, it does take a little work to put together, but it is worth it. - 3/2/10

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  • O.K.
    4 of 4 people found this review helpful
    This isn't bad, but the cumin is extremely over powering and really takes away from the awesome variety of flavors in this dish. If I decide to make this again, I am going to add more salsa and less cumin. - 6/18/13

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  • Incredible!
    3 of 3 people found this review helpful
    After reading through the comments, I opted to spice this up a bit and it was a huge hit! I added 2 diced serrano's, a small can of green chilies, swapped out half of the cheddar cheese for pepper jack, added a tablespoon of cayenne, few dashes of tabasco, and a cup of sliced mushrooms. - 3/8/12

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