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Sep
06

Zesty Quinoa & Bean Casserole

This meal is a great way to introduce pulses into your family's diet. Pulses are part of the legume family, but the term pulse refers only to the dried seed and include (but are not limited to) dried peas, beans, lentils and chickpeas. Pulses are a good source of fibre, protein and folate, and they make a great alternative to meat. This meal freezes well for workday lunches, or for busy family evenings. 

Pre-heat oven to 400 F

Ingredients:

1, 540ml can diced tomatoes

1, 540ml can black beans (or dark red kidney beans), rinsed

1 large garlic clove, minced

1 jalapeno pepper, de-seeded and diced small

1 medium green or orange pepper, chopped

1 cup frozen kernel corn

1 cup vegetable broth (see our home made recipe here)

1 cup quinoa

1 tsp cumin

2 tsp chili powder

Juice from 1 small lime

1 cup grated aged cheddar cheese

Salt and pepper to taste

 

 

Directions:

1) Mix all of the ingredients together (except the cheese) in a larger casserole dish

2) Cover and bake 35-40 minutes (until the quinoa is cooked)

3) Remove the cover and bake another 10 minutes. Add the cheese and bake until melted

Serves 4-6

 

Submitted by Brooke Bulloch, RD

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