Souhtwest Vegetable Quinoa Casserole Recipe

Looking for an easy Souhtwest Vegetable Quinoa Casserole recipe? Learn how to make Souhtwest Vegetable Quinoa Casserole using healthy ingredients.


Submitted by ishaw2000

Makes 8 servings



Modified verision of recipe found on Food.com. This dish is high protein, high fiber and low fat. Serve with multigrain tortilla chips or with a salad.

Recipe Ingredients for Souhtwest Vegetable Quinoa Casserole

28 oz. diced tomatoes
15 oz. black beans (canned)
1/4 c. jalapenos, sliced
1 c. corn (frozen)
1/2 c. vegetable broth
3 c. quinoa
1/2 t. garlic powder
1/2 t. cumin
1/2 t. coriander
1/4 t. salt
1/4 t. pepper

Recipe Directions for Souhtwest Vegetable Quinoa Casserole

  1. Preheat oven to 400.

  2. Combine all ingredients in a 2 quart casserole.

  3. Cover with foil and bake for 30 minutes.

  4. Remove and stir.

  5. Bake for another 20 minutes or until all liquid has been absorbed and quinoa is tender.

  6. Serve.

Categories

Beans

Nutrition Facts
Serving Size 250.0g
Amount Per Serving
Calories
441
Calories from Fat
45
% Daily Value*
Total Fat
5.0g
8%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
135mg
6%
Potassium
1438mg
41%
Total Carbohydrates
79.7g
27%
Dietary Fiber
14.1g
56%
Sugars
4.5g
Protein
21.8g
Vitamin A 18% Vitamin C 25%
Calcium 11% Iron 33%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in thiamin
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