Vegan mexican quinoa casserole with avocado

Savor the rich flavors of our Vegan Mexican Quinoa Casserole, loaded with wholesome ingredients like black beans, sweet corn, and fresh spinach, all topped with creamy avocado. Perfect for a nutritious, plant-based meal!

  • 25 Apr 2024
  • Cook time 70 min
  • Prep time 10 min
  • 6 Servings
  • 13 Ingredients

Vegan mexican quinoa casserole with avocado

Are you looking for a hearty, delicious, and nutritious meal that's perfect for a weeknight dinner? Look no further! This Vegan Mexican Quinoa Casserole with Avocado is packed with protein, fiber, and a host of flavorful ingredients that will have your taste buds dancing. Plus, it’s entirely plant-based, making it a fantastic option for vegans and those looking to incorporate more meatless meals into their diet.

Ingredients:

1 onion
110g
1 cup quinoa
170g
2 cans canned tomatoes
850g
1/2 cup water
120g
1 tbsp canned tomato paste
16g
1 tsp ground cumin
3g
1 tsp dried oregano
1g
1/2 tsp chili powder
1.30g
1 dash black pepper
1/10g
1 can black beans
420g
1 cup sweet corn
170g
3 cups spinach
90g
1/2 avocado
70g

Instructions:

1. Preheat and Prepare:
- Preheat your oven to 375°F (190°C).
2. Sauté Onions:
- In a large oven-safe skillet or casserole dish, heat a small amount of oil or water over medium heat. Add the finely chopped onion and sauté until it becomes translucent, about 5-7 minutes.
3. Cook Quinoa:
- Add the rinsed quinoa to the skillet and toast for a couple of minutes, stirring frequently.
4. Add Tomatoes and Spices:
- Stir in the canned tomatoes, 1/2 cup water, and the tomato paste.
- Add the ground cumin, dried oregano, chili powder, and a dash of black pepper.
5. Combine Ingredients:
- Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 10 minutes to let the flavors meld together.
6. Add Beans and Corn:
- Stir in the drained and rinsed black beans and the sweet corn.
7. Bake the Casserole:
- Cover the skillet or transfer the mixture to a casserole dish if necessary and cover it with foil.
- Place in the preheated oven and bake for 20-25 minutes, or until the quinoa is fully cooked and has absorbed most of the liquid.
8. Add Spinach:
- After removing from the oven, stir in the roughly chopped spinach. The residual heat will wilt the spinach perfectly.
9. Serve:
- Serve the casserole hot, topped with fresh avocado slices or diced avocado. Optionally, you can add some fresh cilantro, lime wedges, or vegan cheese on top.
10. Enjoy:
- Enjoy your vegan Mexican quinoa casserole with a refreshing drink on the side!

Tips:

- Rinse your quinoa thoroughly before cooking to remove its natural bitter coating called saponin.

- To add an extra layer of flavor, consider toasting the quinoa in a hot pan for a few minutes before adding it to the casserole.

- Feel free to customize the vegetables in this recipe based on what you have on hand or your personal preferences. Bell peppers, zucchini, or mushrooms would make great additions.

- If you like your casserole extra spicy, add a chopped jalapeno or increase the amount of chili powder.

- For a cheesy flavor without using actual cheese, sprinkle some nutritional yeast on top before serving.

- Fresh cilantro or parsley can be used as a garnish for added freshness and flavor.

- Serve with tortilla chips or over a bed of greens for a delightful meal experience.

And voilà! Your Vegan Mexican Quinoa Casserole with Avocado is ready to be enjoyed. This dish is not only filling and nutritious but also bursting with vibrant flavors that showcase the best of Mexican cuisine. Whether you're serving it to guests or preparing it for meal prep, this casserole is sure to be a hit. Don't forget to garnish with fresh avocado slices for that creamy, rich finishing touch.

Nutrition Facts
Serving Size340 grams
Energy
Calories 180kcal7%
Protein
Protein 9g6%
Carbohydrates
Carbohydrates 33g9%
Fiber 11g28%
Sugar 7g7%
Fat
Fat 3.40g4%
Saturated 0.53g2%
Cholesterol 0.00mg-
Vitamins
Vitamin A 80ug9%
Choline 45mg8%
Vitamin B1 1.02mg85%
Vitamin B2 0.27mg20%
Vitamin B3 2.49mg16%
Vitamin B6 0.35mg21%
Vitamin B9 110ug27%
Vitamin B12 0.00ug0%
Vitamin C 30mg33%
Vitamin E 2.26mg15%
Vitamin K 80ug68%
Minerals
Calcium, Ca 100mg8%
Copper, Cu 0.34mg0%
Iron, Fe 3.50mg32%
Magnesium, Mg 90mg22%
Phosphorus, P 190mg15%
Potassium, K 810mg24%
Selenium, Se 3.14ug6%
Sodium, Na 290mg20%
Zinc, Zn 1.22mg11%
Water
Water 290g-
* Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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