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Tex-Mex Bean and Quinoa Casserole

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Super easy recipe that does most of the work itself – giving you time to make a salad and set the table! You can adjust the seasonings up or down to make it as mild or spicy as you please, but the fire roasted tomatoes give it a good kick. Just be sure you don’t let it dry out while baking – you want plenty of liquid for the quinoa to plump up and the flavors to wed. I served this on a bed of spinach (so I didn’t have to make a salad) and topped it with my “Great Guac-Off Winning Guacamole” recipe.

Serves 6

Ingredients:
1 cup yellow onion, chopped
1 clove garlic, minced
1 TBS olive oil
1 cup uncooked quinoa
1 can (28 oz) diced, fire roasted tomatoes, with liquid
2/3 cup water
2 TBS nutritional yeast (optional)
1 TBS tomato paste
1 tsp cumin
1/2 – 1 tsp chili powder, to taste
1/4 tsp salt
1/2 tsp black pepper
1 can (19 oz) organic black beans, rinsed and drained
8 oz frozen, organic yellow corn kernels
2/3 cup water

Preparation:
1. Preheat oven to 350 degrees F.
2. Heat oil in stove-top-safe 3 quart casserole pan and cook onion and garlic over medium heat until translucent, approximately 6-7 minutes. Remove from heat.
3. Dump on top: quinoa, tomatoes (with liquid), water, nutritional yeast, tomato paste, and spices. Mix well.
4. Cover with foil and bake for 30 minutes.
5. Remove from oven. Stir in black beans, corn kernels and another 2/3 cup of water.
6. Cover with foil and bake for another 30 minutes.
7. Remove from oven and serve hot.

Optional toppings: guacamole, salsa, Greek yogurt or vegan sour cream, fresh chopped cilantro, avocado slices, toasted pepitas, etc.

Nutrition Facts:
Calories 280, Fat 4.5gm, Sodium 410mg, Carbs 47gm, Fiber 10gm, Sugar 8gm, Protein 13gm

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