Zesty Quinoa & Bean Casserole

Submitted by Registered Dietitian, CEO, and Mom Brooke Bulloch

What 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 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 is quick and easy for busy weeknights and doubles well for your workplace lunch the next day - cook once, eat twice!

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

1/2 tsp salt

1 cup grated aged cheddar cheese

Directions

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

2) Cover and bake 45 minutes (or until the quinoa is cooked)

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

Serves 4-6