Enchilada Quinoa Bake
When one thinks of enchiladas, the words “healthy” and “nutritional” are not the first that come to mind.
And rightly so – between the tortillas, the refried beans and often-copious amounts of cheese, traditional enchiladas are best enjoyed sparingly.
Still, it’s hard to resist all that spicy, cheesy goodness, which is why this recipe is a “keeper” for sure.
Nutrient rich, gluten-free and fat-free quinoa are the healthier alternative to flour tortillas.
And your favorite beans – along with colorful and flavorful corn, red pepper and tomatoes take center stage for a “you won’t miss the beef/pork/chicken” Meatless Monday.
But don’t worry – there’s still cheese.
1 tablespoon olive oil
1 medium onion, chopped
1 red bell pepper, chopped
3 cloves garlic, minced
1 ½ cups uncooked quinoa, rinsed (see Note, below)
2 ½ cups vegetable broth
1 10-15 ounce can diced tomatoes with green chilies, undrained
1 8 ounce can tomato sauce
2 tablespoons chili powder
1 teaspoon cumin
salt and pepper to taste
1 14-15 ounce can black beans, rinsed and drained
1 14-15 ounce can red kidney beans, rinsed and drained
1-2 cups frozen corn
2 cups shredded cheddar cheese
Accompaniments: chopped fresh cilantro, lime wedges, diced avocado
- Pre-heat oven to 325. Heat oil in a Dutch oven over medium-high heat. Saute onion and red pepper for 3 minutes, then add the minced garlic and saute for an additional minute.
- Add the quinoa, broth, canned tomatoes, tomato sauce, chili powder, cumin and salt and pepper to taste. Place the cover on the Dutch oven and bake for 30-60 minutes, or till quinoa has absorbed most of the liquid.
- Add corn and both beans and toss gently to combine. Serve immediately, passing accompaniments separately.
Note: Rinsing quinoa prior to cooking removes its natural coating – called “saponin” – which can make it taste bitter or soapy (do this even if the package says “pre-rinsed”).