Easy Black Bean Quinoa Casserole
User Reviews
5
Easy Black Bean Quinoa Casserole
Description
This casserole starts with quinoa cooked according to package instructions. Root vegetables including butternut squash, carrot slices, sweet potato cubes, and garlic cloves are steamed until tender. These steamed vegetables are blended with remaining garlic, miso paste, vegetable broth, nutritional yeast, mustard, onion powder, and salt to create a creamy, flavorful sauce with umami and mild heat.
The sauce is combined with quinoa, diced jalapeño, red pepper, drained black beans, and corn, then transferred into an oven-safe dish and baked at 375 degrees Fahrenheit for 25 minutes. The baking step completes the dish by melding flavors and heating through the beans and vegetables.
The casserole features a comforting mix of textures—from soft quinoa and creamy sauce to crunchy vegetables—and a balance of flavors highlighted by the miso and nutritional yeast. It serves well as a vegetarian main or hearty side dish. The jalapeño adds a subtle spicy kick that can be adjusted or omitted.
Using frozen butternut squash and canned beans speeds the preparation process. For less heat, jalapeño may be substituted or left out.
Ingredients
- 1 cup quinoa uncooked
- 12 ounces butternut squash ½-inch cubes
- 3 small carrot sliced
- 1 small sweet potato cut into ½-inch cubes
- 4 garlic divided, cloves
- 1 Tablespoon miso paste
- 2 Tablespoons vegetable broth
- 2 Tablespoons nutritional yeast
- 1 teaspoon mustard stone-ground
- ½ teaspoon onion powder
- ¼ teaspoon salt
- 1 large jalapeño diced
- ¾ medium red pepper diced
- 15 ounces black beans drained and rinsed
- 15 ounces corn drained and rinsed, canned
Instructions
- Cook quinoa according to package directions, and set aside.
- Steam butternut squash, carrots, sweet potato, and 3 garlic cloves in a steamer basket (or however you steam).
- When cooked, add all steamed veggies to a blender or food processor along with remaining garlic clove, miso paste, veggie broth, nutritional yeast, ground mustard, onion powder, and salt. Blend until smooth.
- Mix the sauce into the quinoa along with jalapeño, red pepper, beans, and corn and put into an oven-safe dish.
- Bake at 375 degrees F for 25 minutes.
Notes
- Frozen butternut squash and canned beans reduce prep time without sacrificing flavor.
- Omit or substitute jalapeño with milder ingredients like green chilies for less spiciness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 225 kcal
% Daily Value*
| Calories | 225kcal | 11% |
| Carbohydrates | 42g | 14% |
| Protein | 10g | 20% |
| Fat | 3g | 5% |
| Saturated Fat | 0.4g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 490mg | 20% |
| Potassium | 688mg | 15% |
| Fiber | 8g | 32% |
| Sugar | 3g | 6% |
| Vitamin A | 10342IU | 207% |
| Vitamin C | 30mg | 33% |
| Calcium | 67mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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