Quinoa and Black Bean Bake

This Quinoa and Black Bean Bake is a hearty, protein-packed dish that combines the nutty flavor of quinoa with the richness of black beans, topped with melted cheese for a comforting finish. Perfect for a nutritious dinner, it's both satisfying and easy to prepare.

Ingredients

• Quinoa - 1 cup
• Black beans, canned - 1 can (400g), drained and rinsed
• Diced tomatoes, canned - 1 can (400g), with juice
• Corn, frozen - 1 cup
• Red bell pepper - 1, diced
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Shredded cheese (cheddar or mozzarella) - 1 cup
• Fresh cilantro - for garnish (optional)

Steps

1. Preheat the oven to 180°C (350°F).
2. In a medium saucepan, rinse the quinoa under cold water, then combine it with 2 cups of water in the saucepan and bring to a boil.
3. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes until the quinoa is fluffy and water is absorbed.
4. While the quinoa cooks, heat olive oil in a skillet over medium heat. Add the diced onion and bell pepper, and sauté for about 5 minutes until softened.
5. Add the minced garlic, cumin, chili powder, salt, and black pepper to the skillet, and cook for an additional minute.
6. In a large mixing bowl, combine the cooked quinoa, black beans, diced tomatoes (with juice), corn, and the sautéed mixture from the skillet. Mix well until combined.
7. Transfer the mixture into a greased baking dish and spread evenly. Top with shredded cheese.
8. Bake in the preheated oven for 20 minutes, or until the cheese is melted and bubbly.
9. Remove from the oven and let cool for a few minutes. Garnish with fresh cilantro if desired before serving.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 68 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 480 mg
• Cholesterol: 15 mg
• Total Fat: 12 g
• Saturated Fat: 5 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein from quinoa and black beans, supporting muscle growth and repair.
• Rich in fiber, which aids digestion and helps maintain a healthy weight.

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