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Veggie-Loaded Quinoa Black Bean Casserole for Cozy Nights

This Veggie-Loaded Quinoa Black Bean Casserole is a hearty, gluten-free dish packed with protein and fiber, perfect for meal prep and weeknight dinners.
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Prep Time 15 minutes
Cook Time 40 minutes
Cooling Time 5 minutes
Total Time 1 hour
Servings: 6 servings
Course: Dinner
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 cups frozen riced cauliflower Adds bulk; freshly riced works too.
  • 1.25 cups dry quinoa Rinse before cooking.
  • 14 ounces canned black beans Can substitute with pinto beans or chickpeas.
  • 1 cup frozen corn Fresh corn can be used.
  • 1 cup chopped spinach Fresh or frozen is fine.
  • olive oil or oil spray Grease the pan; substitute with coconut oil if preferred.
For the Sauce
  • 15 ounces canned crushed tomatoes Fire-roasted for extra kick.
  • 1 cup salsa Mild or spicy as preferred.
  • 1 cup water Adjust based on veggie moisture.
For Flavoring
  • 1.5 teaspoons salt Enhances flavor profile.
  • 1 teaspoon garlic powder Can replace with fresh garlic.
  • 1 teaspoon chili powder Adjust based on spice tolerance.
  • 0.5 teaspoon ground cumin Adds earthy flavor.
For Topping (Optional)
  • 1 cup shredded cheddar cheese Omit for dairy-free or use dairy-free cheese.

Equipment

  • 9x13-inch casserole dish
  • Large mixing bowl

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 375°F (190°C) and grease a 9x13-inch casserole dish with olive oil.
  2. Spread the frozen riced cauliflower evenly across the bottom of the greased dish. Add the rinsed dry quinoa, followed by the canned black beans, frozen corn, and chopped spinach.
  3. In a large mixing bowl, combine the canned crushed tomatoes, salsa, water, salt, garlic powder, chili powder, and ground cumin. Whisk until smooth.
  4. Pour the sauce over the layered ingredients in the casserole dish, ensuring an even distribution.
  5. Cover the casserole with aluminum foil and bake for approximately 40 minutes, or until liquid is absorbed and quinoa is cooked through.
  6. If using cheese, remove the foil after baking, sprinkle cheese over the top, and broil for an additional 2-5 minutes until bubbly and golden.
  7. Remove from oven, let cool for about 5 minutes, and serve warm with your favorite toppings.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 50gProtein: 12gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 10mgSodium: 600mgPotassium: 700mgFiber: 10gSugar: 5gVitamin A: 1000IUVitamin C: 30mgCalcium: 200mgIron: 3mg

Notes

This casserole is perfect for meal prep and can be modified with your favorite vegetables and beans.

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