Layered Quinoa Fiesta Casserole
Dive into the colorful and hearty Layered Quinoa Fiesta Casserole! Crafted from wholesome ingredients and bursting with flavors, this dish is a delightful medley of textures and tastes. Nutty quinoa forms a robust base, while a savory blend of extra lean ground beef, sweet corn, and zesty black beans come together in perfect harmony. Enhanced by aromatic onions, garlic, and spices, this recipe proves that healthy eating can be both satisfying and delicious. Top it all off with melty soy cheese for a comforting finish. Perfect for meal prep, this casserole is ideal for lunch or dinner and can be easily divided into portions for convenience. Enjoy it with a dollop of no-fat sour cream for an added creamy touch!
N/A
Servings
N/A
Calories
14
Ingredients
Ingredients
quinoa
1 (Rinse under running water)
olive oil
2 teaspoons (For cooking)
extra lean ground beef
1 (Browned in skillet)
onion
1 small (Chopped)
garlic clove
1-2 (Minced)
coriander
1 teaspoon (For seasoning)
chili powder
2 teaspoons (For seasoning)
oregano
2 teaspoons (For seasoning)
hot sauce
4-6 dashes (To taste)
corn
1 (14 ounce) can (Drained)
black beans
1 (19 ounce) can (Rinsed and drained)
whole tomatoes
1 (28 ounce) can (Broken up by hand)
Herdez red salsa
1 cup (For layering)
soy cheese
3/4 cup (Grated, jalapeño flavor recommended)
Instructions
1
Prepare the Quinoa: Rinse the quinoa in a fine sieve under cold running water to remove its bitter coating. In a skillet, dry roast the rinsed quinoa over medium heat for about 7 minutes until you hear a light crackling sound.
2
Combine with Water: In a small saucepan, bring 1.5 cups of water to a boil. Add the dry roasted quinoa, reduce to low heat, cover, and let it simmer for 20 minutes until all water is absorbed.
3
Cook the Vegetables: While the quinoa is cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and minced garlic (adjust the amount based on your taste), cooking for 2-3 minutes until softened and fragrant.
4
Brown the Beef: Add the extra lean ground beef along with coriander, chili powder, oregano, and hot sauce. Sprinkle with salt and pepper to taste, and cook until the beef is browned and cooked through.
5
Assemble the Casserole: In a large baking dish, spread the cooked quinoa evenly across the bottom. Layer the beef mixture on top, followed by the drained corn, broken up whole tomatoes, Herdez red salsa, and finally, the rinsed black beans.
6
Top with Cheese: Finish the layers by sprinkling the jalapeño-flavored soy cheese evenly on top of the casserole.
7
Bake: Place the casserole in a preheated oven at 450°F (232°C) and bake for 20 minutes, allowing it to heat through and the flavors to meld.
8
Broil: For a perfect finish, broil the casserole for an additional 3-5 minutes until the cheese is golden and bubbly.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Layered Quinoa Fiesta Casserole?
It is a hearty and colorful dish featuring layers of nutty quinoa, savory extra lean ground beef, sweet corn, zesty black beans, and spices, topped with melted soy cheese.
What are the main ingredients in this casserole?
The main ingredients include quinoa, extra lean ground beef, onion, garlic, corn, black beans, whole tomatoes, red salsa, and jalapeño-flavored soy cheese.
How do I prepare the quinoa for this recipe?
Rinse the quinoa to remove its bitter coating, dry roast it in a skillet for 7 minutes until crackling, then simmer in 1.5 cups of water for 20 minutes.
Why should I rinse the quinoa?
Rinsing quinoa in a fine sieve under cold running water is necessary to remove its natural bitter coating before cooking.
How long should I dry roast the quinoa?
The rinsed quinoa should be dry roasted over medium heat for approximately 7 minutes until you hear a light crackling sound.
How much water is needed to cook the quinoa?
You will need 1.5 cups of water to simmer the dry roasted quinoa.
How long does the quinoa need to simmer?
Once the water is boiling and the quinoa is added, reduce the heat to low, cover, and simmer for 20 minutes until the water is fully absorbed.
What kind of meat is used in this recipe?
The recipe calls for extra lean ground beef, which is browned with aromatic spices.
What vegetables are sautéed before adding the beef?
Chopped onion and minced garlic are cooked in olive oil for 2-3 minutes until they are softened and fragrant.
What spices are used to season the beef?
The beef is seasoned with coriander, chili powder, oregano, hot sauce, salt, and pepper.
How much hot sauce should I add?
The recipe recommends adding 4 to 6 dashes of hot sauce, though you can adjust this to your personal taste.
How are the whole tomatoes prepared?
Use one 28-ounce can of whole tomatoes and break them up by hand before layering them into the casserole.
What type of salsa is recommended?
The recipe specifically recommends using 1 cup of Herdez red salsa for the layering process.
Do I need to drain the black beans?
Yes, the 19-ounce can of black beans should be both rinsed and drained before use.
What kind of cheese is used for the topping?
The casserole is topped with 3/4 cup of grated soy cheese, with jalapeño flavor being highly recommended.
How do I assemble the layers of the casserole?
Spread quinoa on the bottom, followed by the beef mixture, drained corn, broken tomatoes, salsa, and finally the black beans.
What is the oven temperature for baking?
The casserole should be baked in a preheated oven at 450 degrees Fahrenheit (232 degrees Celsius).
How long does the casserole bake?
Bake the assembled casserole for 20 minutes to allow it to heat through and for the flavors to meld.
Is there a broiling step?
Yes, after baking, broil the casserole for an additional 3-5 minutes until the cheese is golden and bubbly.
Can this recipe be used for meal prep?
Yes, it is ideal for meal prep as it can be easily divided into portions and holds up well for lunch or dinner.
What can I serve as a topping for this dish?
A dollop of no-fat sour cream is suggested for an added creamy touch when serving.
How much olive oil is required?
The recipe uses 2 teaspoons of olive oil to cook the onions and garlic.
Is this recipe considered healthy?
Yes, it uses wholesome ingredients like quinoa and lean beef, and is tagged as healthy and part of the Weight Watchers Core program.
How many garlic cloves are needed?
The recipe calls for 1 to 2 minced garlic cloves, which can be adjusted based on your preference.
What size can of corn is used?
One 14-ounce can of corn, drained, is required for the vegetable layer.
What is the weight of the black beans used?
The recipe uses one 19-ounce can of black beans.
Is this dish Mexican-inspired?
Yes, with ingredients like salsa, black beans, corn, and chili powder, it is categorized as a Mexican-style dish.
Is there a vegetarian option?
While the recipe includes beef, it is tagged as having a vegetarian option, likely by substituting the beef with more beans or a meat alternative.
What is the primary texture of the dish?
The dish offers a medley of textures, combining the slight crunch of roasted quinoa with tender beef and soft beans.
How many total ingredients are in this recipe?
There are 14 ingredients used to create this layered casserole.