Quinoa-Black Bean Casserole

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Quinoa-Black Bean Casserole

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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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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!
    63 of 64 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!
    51 of 51 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!
    38 of 39 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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  • Incredible!
    38 of 38 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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  • 33 of 33 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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