Quinoa and Black Bean Casserole is a delicious, nutritious, and versatile dish perfect for plant-based eaters or anyone looking for a wholesome meal packed with flavour and nutrients. Combining the nutty flavour of quinoa with the creamy texture of black beans, crunchy vegetables, and aromatic spices, this casserole is hearty, satisfying, and easy to prepare. It’s a one-dish wonder that can be served as a main course, side dish, or meal prep option for a busy week. With ingredients like quinoa, black beans, corn, capsicum (bell pepper), and diced tomatoes, this casserole is a colourful medley of flavours and textures enhanced by warm spices like cumin and chilli powder.
Ingredients:
- Cooked quinoa: A nutrient-dense grain that is gluten-free and rich in complete protein, making it a great plant-based protein source.
- Black beans: High in fibre and protein, black beans offer sustained energy and promote digestive health.
- Corn: Adds a natural sweetness while contributing essential vitamins and minerals like vitamin B6 and magnesium.
- Capsicum: Loaded with vitamins A and C, antioxidants, and a satisfying crunch.
- Tomatoes: A low-calorie addition packed with lycopene, an antioxidant known to support heart health and reduce inflammation.
- Cumin: Provides a warm, earthy flavour while supporting digestion and offering antimicrobial properties.
- Chilli powder: Adds a smoky kick and contains capsaicin, which is known for its metabolism-boosting and anti-inflammatory benefits.
Health Benefits:
- High in Plant-Based Protein: The combination of quinoa and black beans creates a complete protein profile, providing all nine essential amino acids that the body needs for muscle repair, maintenance, and overall health.
- Rich in Dietary Fibre: Black beans, quinoa, and vegetables ensure this casserole is high in fibre, which promotes healthy digestion, lowers cholesterol, and keeps you full longer.
- Low in Saturated Fat: With no added heavy fats or animal products, this dish is heart-healthy and suitable for weight management.
- Gluten-Free and Allergy-Friendly: Quinoa makes this casserole naturally gluten-free, accommodating those with gluten intolerances or celiac disease.
- Rich in Antioxidants: Ingredients like bell peppers, diced tomatoes, and cumin are loaded with antioxidants, which help fight free radicals, reduce inflammation, and support overall immune health.
- Supports Energy and Metabolism: Corn provides complex carbohydrates for sustained energy, while chilli powder and cumin may support metabolic health.
- Abundant in Vitamins and Minerals: The casserole is loaded with nutrients like magnesium (from quinoa and beans), potassium (from beans and tomatoes), and vitamin C (from the capsicum), which all support heart health, bone strength, and a strong immune system.
This casserole is easy to customize to taste preferences; swap in different vegetables and top with fresh coriander and avocado for more flavour. Whether you’re preparing it as a family-friendly dinner, a potluck dish, or healthy meal prep, this casserole makes eating wholesome and nutritious food both delicious and satisfying!
Quinoa and Black Bean Casserole
Ingredients
- 2 cups cooked quinoa
- 1 can black beans rinsed and drained
- 1 cup corn
- 1 red or yellow capsicum (bell pepper) diced
- 1 can diced tomatoes
- 1 tsp ground cumin
- 1 tsp chilli powder
Topping
- ½ cup wholewheat breadcrumb
- ½ cup nutritional yeast
- Fresh coriander (cilantro) to garnish
Instructions
- Preheat your oven to 175°C (350°F).
- In a large bowl, combine quinoa, black beans, corn, bell pepper, diced tomatoes, cumin, and chili powder.
- Pour the mixture into a casserole dish
- Top with either breadcrumb or nutritional yeast, or combine both. Bake for 25-30 minutes. Garnish with fresh coriander (cilantro) before serving.
