Black Bean and Quinoa Casserole

Serves 10

Ingredients

  • 3 tsp olive oil
  • 1 onion, diced
  • 1 large green pepper, diced
  • 2 cl garlic, minced
  • 2 cups quinoa
  • 1 cup low-sodium, reduced-fat chicken broth
  • 2 ½ cups water
  • 1 15.5-oz can no-salt-added black beans, rinsed and drained
  • 1 14.5-oz can diced tomatoes
  • 1 tbsp chili powder
  • 1 tsp cumin
  • ¼ tsp ground black pepper
  • 1 ½ cups reduced-fat shredded cheddar cheese

Preparation

  1. Preheat oven to 350 F. Spray 9x14 baking dish with cooking spray.
  2. Heat olive oil in a pot over medium-high heat. Add onion and green pepper. Sauté until onion turns clear. Add garlic and sauté for another 30 seconds.
  3. Add all remaining ingredients except cheese. Bring to a boil. Reduce heat and simmer for 20 minutes.
  4. Pour quinoa mixture into baking dish, spread evenly and top with cheddar cheese. Bake for 10 minutes, or until cheese is melted and slightly golden.

Nutritional Information per Serving

  • 240 Calories
  • 6 g Fat
  • 10 mg Cholesterol
  • 185 mg Sodium
  • 500 mg Potassium
  • 35 g Carbohydrate
  • 5 g Fiber
  • 5 g Sugar
  • 13 g Protein

Source: American Diabetes Association

In the event you find this recipe inappropriate for diabetics, please contact us and we will review your suggestions.

Casserole

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