Black Bean Quinoa Casserole

Tex Mex Black Bean Quinoa Casserole - the flavours scream summer: black beans, corn and bell peppers, mixed with quinoa and baked to a cheesy perfection. A hybrid of modern Mexican and Thai cuisines. | ifoodreal.com

To me, an obvious healthy food enthusiast, there is nothing better than making a healthy dinner with fresh vegetables and herbs on a summer day. And this easy and healthy black bean quinoa casserole is perfect for that. Its flavours scream summer: black beans, corn, bell peppers, cilantro, scallions and coconut milk. A hybrid of modern Mexican and Thai cuisines.

Quinoa is great for using in casseroles because unlike brown rice it is ready in 10 minutes, delivering 8 grams of protein, 3 grams of fat and 5 grams of fiber.  Run to the store and add 2 more quinoa casseroles to your “to try” list: spinach artichoke quinoa casserole and ground turkey quinoa casserole with spinach.

This casserole is magically a make ahead and a freezer meal, instructions included. Enjoy!

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How to Make Black Bean Quinoa Casserole

Cook that superfood quinoa.

Tex Mex Black Bean Quinoa Casserole - the flavours scream summer: black beans, corn and bell peppers, mixed with quinoa and baked to a cheesy perfection. A hybrid of modern Mexican and Thai cuisines. | ifoodreal.com

Tex Mex Black Bean Quinoa Casserole - the flavours scream summer: black beans, corn and bell peppers, mixed with quinoa and baked to a cheesy perfection. A hybrid of modern Mexican and Thai cuisines. | ifoodreal.com

While quinoa is cooking, chop-chop-chop.

Tex Mex Black Bean Quinoa Casserole - the flavours scream summer: black beans, corn and bell peppers, mixed with quinoa and baked to a cheesy perfection. A hybrid of modern Mexican and Thai cuisines. | ifoodreal.com

Sauté veggies with cumin, corn and black beans. Mmmmmm.

Tex Mex Black Bean Quinoa Casserole - the flavours scream summer: black beans, corn and bell peppers, mixed with quinoa and baked to a cheesy perfection. A hybrid of modern Mexican and Thai cuisines. | ifoodreal.com

Combining sauteed veggies, pre-cooked quinoa, coconut milk, cheese, cilantro and onion creates a delicious casserole that really stands out from any traditional casseroles you are used too. And it’s healthy too! Layers upon layers of flavours!

Tex Mex Black Bean Quinoa Casserole - the flavours scream summer: black beans, corn and bell peppers, mixed with quinoa and baked to a cheesy perfection. A hybrid of modern Mexican and Thai cuisines. | ifoodreal.com

As all ingredients are already cooked you just need to put casserole in the oven for “everyone” to “marry” each other. Just until the cheese melts and bubbles, for about 30 minutes.

Garnishing with fresh herbs really helps to bring out the flavours of the casserole.

Black bean quinoa casserole tastes even better the next day and is great for freezing and preparing ahead. Enjoy!

Tex Mex Black Bean Quinoa Casserole - the flavours scream summer: black beans, corn and bell peppers, mixed with quinoa and baked to a cheesy perfection. A hybrid of modern Mexican and Thai cuisines. | ifoodreal.com

Recipe

Black Bean Quinoa Casserole

Black Bean Quinoa Casserole

Ingredients

  • 1 1/2 cups quinoa, dry
  • 2 tbsp avocado oil or coconut oil
  • 2 garlic cloves, crushed
  • 1 1/2 cups corn, canned or frozen
  • 3 large bell peppers, chopped
  • 1/2 medium jalapeño pepper, seeded and minced
  • 1 tbsp cumin
  • 15 oz can of black beans, rinsed and drained
  • 1 cup cilantro, finely chopped and divided
  • 1/2 cup green onions, finely chopped and divided
  • 2 cups Tex Mex cheese, shredded and divided
  • 3/4 cup canned coconut milk
  • 1/4 tsp salt

Directions

  1. Cook quinoa as per package instructions undercooking by 4 minutes. Preheat oven to 350 F degrees.
  2. Preheat large ceramic non-stick skillet on medium heat and swirl oil to coat. Add garlic and cook for 30 seconds, stirring frequently. Add corn, bell peppers, jalapenos and cumin. Stir and sauté undisturbed for 3 minutes, stir again and sauté for another 3 minutes.
  3. Transfer to a large mixing bowl along with cooked quinoa, black beans, 3/4 cup cilantro, 1/4 cup green onions, 1 1/2 cups cheese, coconut milk and salt. Mix well, transfer to 8 x 11 baking dish, sprinkle with remaining 1/2 cup cheese and bake for 30-40 minutes uncovered.
  4. Remove from the oven, sprinkle with remaining 1/4 cup cilantro and 1/4 cup green onions, and serve warm. No need to let the casserole cool down.
  5. Store: Refrigerate in an airtight container for up to 3 days or freeze leftovers for up to 3 months.
    Freeze: Assemble, tightly wrap with plastic and then foil, and freeze for up to 3 months. Thaw in the fridge overnight and bake as per instructions + 15 minutes.
    Make Ahead: Assemble, cover and refrigerate for up to 48 hours. Bake as per instructions.
http://ifoodreal.com/black-bean-quinoa-casserole/

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51 comments on “Black Bean Quinoa Casserole

  1. For option B reheating, are you supposed to put in the oven from a frozen state? Does it really reheat/cook through in 15 min?

    For option C reheating, do you use the defrost feature on your microwave? Or just pop it in? Either way, do you have a recommendation on how long?

    Thank you for your help!

    1. B – depends on an oven. I would say 15-30 mins. Just check after 15 mins. It won’t burn if left longer. In microwave I would defrost first and then warm up. Can’t say how long cause microwaves vary. Just play it by ear.

  2. Do you use coconut milk from the can, or the carton (like by the almond milk in the refrigerator section)? Thanks!

  3. I’m always looking for new recipes to spice up our meatless mondays so I can’t wait to give this a try! Will have to split the recipe up in two 9×9 pans as my 1.5 YO is allergic to dairy and my husband has an aversion to cheese (he’s weird). 🙂 Thanks!!

  4. Just made this last night and it turned out great! Topped it with a little spicy salsa and am going to have the leftovers tonight for dinner. I am going to link to this tasty clean dinner on my blog! Thanks!!

  5. I found this recipe this morning while browsing freezer-friendly casseroles, since I’ve just moved and need to both stock up my freezer and stick to uncomplicated/fast recipes that won’t be too much hassle. You just convinced a whole bunch of Austrians (and they can be hard to convince) that Tex-mex can be healthy AND tasty. Seriously, congrats 😉 – A grateful Spaniard in Austria

    1. Haha, you are funny, Sara. Are Austrians like Germans, and like English?:) You are so welcome. I’ve been to Austria many many years ago and have the fondest memories of it. Gorgeous!!!

      1. They do have a particular aversion to anything that might be spicy and meat free – then again, I work in IT, at a particular company where most guys’ diet seems to exclusively consist on pizza, schnitzel and sausages and “chinese” (namely spring rolls and dumplings) takeaways if and only if the mood strikes 😛 So trust me, this was a HUGE achievement. Also, I’ve been trying some of your recipes in the past days and your zucchini enchilada quiche has become a favourite! 😉 Again, thanks a lot for your ideas, I will most definitely spread the word! <3

  6. Made this for dinner tonight. It was delicious. I added some mojo rotisserie chicken I bought from the Publix deli. In addition to the cilantro garnish, I added a few slices of avocado and a spritz of lime. This will be a regular at my place! Also, when cooking the quinoa with 4 mins to spare…is it supposed to be watery like that? I cooked it an extra min or so because I thought that was strange. I’ve never made quinoa before.

    1. A bit of extra water is find for this casserole. You bake it afterwards anyways and any extra water will be absorbed with other flavours. Glad buoy liked it!:)

  7. Hi! This recipe looks great. I however am dairy free. If I leave out the cheese will this dramatically change it? I havent tried dairy free cheese because I’m not a big cheese fan anyway and I don’t know how it will taste. Any suggestions?

    1. You can skip the cheese but casserole will be more crumbly and not stay together as well. Taste should be tasty anyways.:) Maybe add more green onion or herbs or red pepper flakes for bolder taste.

  8. I need a recipe to cook for a group of people, and this sounds great. I was wondering if you have ever tried adding chicken to the recipe or if you think it would work?

  9. Hi Olena! Just discovered your site last week and we had this added to our menu plan for this week. It was great! I forgot about my quinoa and cooked it through so next time I’ll keep a closer eye! I’m from Winnipeg and from Poland originally. I read your cabbage rolls post and I AGREE!!! The first time I had cabbage rolls here after people RAVING about cabbage rolls (which happens as soon as you tell them where you’re from!) I immediately said, these are NOT cabbage rolls! They were the size of spring rolls and YUP – full of rice!! 🙂 Can’t wait to try yours!

    1. Heeeey. Nice to meet you! How long you lived in Canada now? Well, it’s like you and me making butter chicken. I’m sure it will taste good but won’t be real Indian food. It’s on my menu btw LOL. Enjoy and let me know how they turn out.

  10. It looks so good, but would have to come up with some alternatives to coconut oil and milk…any suggestions? Extremely allergic to coconut. Thanks!

    1. Use olive/grapeseed/avocado (really any) oil instead of coconut oil, and tomato sauce instead of coconut milk.

  11. This is a delicious recipe! I don’t eat dairy so I used none dairy cheese and it was perfect. Going to try and add a can of rotel next time.

  12. This was so delicious! I made a few minor changes. Instead
    of sautéing the fixed jalapeño I added it on top after the
    assertive was cooked (I love the crunch and flavor of fresh
    jalapeño). I also squeezed a little fresh lime juice on top of my
    portion once it was plated. Delicious! Thank you for this recipe!
    It’s been added to my dinner rotation!

  13. I’ve been craving everything Tex Mex lately, so this looks DELICIOUS. On the menu for tonight! I also just discovered your blog in the past 20 minutes and I think I’ve saved 10 recipes already!

  14. when you freeze, how do you reheat? Looking to make something for a friend that just had a baby that she can easily reheat for dinner. Looking to send over one larger portion.

    1. Hi Erin,

      You have 3 options:
      1. Do not bake at all. Just freeze assembled in a baking dish. Tell your friend to bake it from frozen 15 minutes longer than the original recipe calls for.
      2. Under bake by 15 minutes and freeze cooled. Then she can reheat it in the oven at 375 for 15 mins (whole, assembled).
      3. Bake, cut, freeze in individual portions and then your friend can just defrost in a microwave.
      That’s what I used to do when I had babies.:) And my friends used to make me casseroles too. Funny.:) Hope this helps.:)

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