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.

Ingredients:

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

Directions:

1. 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.
2. 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.
3. 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”).