Zesty Quinoa and Bean Casserole

Brooke Bulloch, Dietitian and Mom

As a dietitian, I understand that cooking and eating pulses is a new food for many families. This recipe is a great way to explore pulses.

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 make a great alternative to meat. This meal is low maintenance for busy weeknights and doubles well for your workplace lunch the next day.

Pre-heat oven to 400F.

Ingredients

1, 540 ml can diced tomatoes
1, 198 ml can black beans (or dark red kidney beans), rinsed
1 cup quinoa, dry/uncooked
1 cup frozen kernel corn
1 medium green or orange bell pepper, chopped
1 small jalapeno pepper, de-seeded, minced (optional)
1 large garlic clove, minced
Juice from 1 lime
2 teaspoons chili powder
1 teaspoon cumin
1/2 teaspoon salt
1 cup grated cheddar cheese for topping
Optional to add cooked chicken pieces (1 boneless/skinless chicken breast or 2 boneless/skinless chicken thighs) adding to the casserole about 1/2 way through.