Name: Cheesy Black Bean & Quinoa Skillet Casserole
Total time: 35 min
Ingredients: 1.66 cups water; 1 cup quinoa; 0.5 teaspoon salt, divided; 2 tablespoons avocado oil or other neutral oil; 1 medium onion, chopped; 2 cloves garlic, minced; 1.5 cups corn kernels (from about 2 ears); 1 poblano pepper, chopped; 1 medium tomato, chopped; 2 teaspoons chili powder; 1 teaspoon ground cumin; 1 (15 ounce) can black beans, rinsed; 1.25 cups shredded extra-sharp Cheddar cheese, divided; Chopped cilantro for garnish; Salsa or pico de gallo for serving (optional)

Cheesy Black Bean & Quinoa Skillet Casserole

5.0

(9)

9 Reviews

This Southwestern-inspired one-skillet casserole is stuffed with quinoa and plenty of fresh vegetables. Sharp Cheddar cheese flavors the filling and adds a layer of ooey-gooey melted cheese on top.

Carolyn Casner

Published on September 22, 2022

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Cheesy Black Bean & Quinoa Skillet Casserole — Photo: Rachel Marek

Active Time:

20 mins

Total Time:

35 mins

Servings:

Nutrition Profile:

Egg Free Gluten-Free Healthy Pregnancy High-Protein Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

1 ⅔ cups water
1 cup quinoa
½ teaspoon salt, divided
2 tablespoons avocado oil or other neutral oil
1 medium onion, chopped
2 cloves garlic, minced
1 ½ cups corn kernels (from about 2 ears)
1 poblano pepper, chopped
1 medium tomato, chopped
2 teaspoons chili powder
1 teaspoon ground cumin
1 (15 ounce) can black beans, rinsed
1 ¼ cups shredded extra-sharp Cheddar cheese, divided
Chopped cilantro for garnish
Salsa or pico de gallo for serving (optional)

Directions

Preheat oven to 400°F.
Combine water, quinoa and 1/4 teaspoon salt in a medium saucepan; bring to a boil over high heat. Reduce heat, cover and simmer until the water is absorbed, about 15 minutes. Remove from heat, fluff with a fork and partially cover.
Meanwhile, heat oil in a large ovenproof skillet over medium heat. Add onion; cook, stirring, until starting to soften, about 3 minutes. Add garlic; cook, stirring, until fragrant, 30 seconds. Add corn, poblano, tomato, chili powder, cumin and the remaining 1/4 teaspoon salt; cook, stirring, until the vegetables have softened, about 5 minutes. Stir in beans, the cooked quinoa and 3/4 cup cheese. Spread into an even layer and sprinkle with the remaining 1/2 cup cheese.
Bake until the casserole is hot and the cheese has melted, about 15 minutes. Serve sprinkled with cilantro and with salsa (or pico de gallo) on the side, if desired.

Nutrition Facts (per serving)

507	Calories
23g	Fat
58g	Carbs
21g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size generous 1 1/3 cups
Calories 507
% Daily Value *
Total Carbohydrate 58g	21%
Dietary Fiber 10g	36%
Total Sugars 10g
Protein 21g	42%
Total Fat 23g	29%
Saturated Fat 8g	40%
Cholesterol 35mg	12%
Vitamin A 1199IU	24%
Vitamin C 25mg	28%
Vitamin D 9IU	2%
Vitamin E 2mg	13%
Folate 167mcg	42%
Vitamin K 6mcg	5%
Sodium 645mg	28%
Calcium 326mg	25%
Iron 4mg	22%
Magnesium 123mg	29%
Potassium 809mg	17%
Zinc 3mg	27%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.