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Easy Mexican Quinoa Mini Casseroles
Course:
Main Dish
Cuisine:
Canadian
Prep Time:
5
minutes
minutes
Cook Time:
40
minutes
minutes
Total Time:
45
minutes
minutes
Servings:
1
serving
Calories:
517
kcal
Author:
Gloria Duggan | Homemade & Yummy
Mexican Quinoa Casseroles
are perfect for any night of the week. Made in the oven or micorwave. Meatless and gluten-free.
Print Recipe
US Customary
-
Metric
Ingredients
For each Individual Casserole:
⅓
cup
quinoa
rinsed
⅔
cup
water
½
cup
salsa
½
cup
frozen corn kernels
***use ⅓ cup for microwave cooking***
½
cup
black beans
rinsed *** use ⅓ cup for microwave cooking***
½
teaspoon
cumin
½
teaspoon
smoked paprika
Salt & pepper to taste
2
tablespoons
Grated cheese
for garnish
Sliced fresh jalapeños
for garnish
Instructions
Oven Method:
Preheat oven to 375º F.
Spray the inside of your mug/bowl with cooking spray.
Place the rinsed quinoa into the bowl/mug.
Add the water, salsa, seasonings, beans and corn.
Mix, and cover with foil.
Bake in oven for 35-40 minutes.
Remove from oven and let rest for 5 minutes (leave the foil on).
Remove foil, and give it a mix.
Garnish with your favourite toppings.
Microwave Method:
Place rinsed quinoa in bowl/mug.
Add water, salsa, seasonings, corn and beans
NOTE:
I have reduced the amount of corn/beans slightly to avoid spillover during cooking.
Stir, and cover with wax paper
Cook on HIGH for 3 minutes
NOTE:
My microwave is 1000 watts, so you may need to adjust your settings.
Remove from microwave, remove wax paper, stir, replace paper.
Cook on 80% setting for 2 minutes.
Remove from microwave, remove paper, stir, replace the paper.
Cook on 80% for 3 minutes (watch for spill over at this point).
Remove from microwave, and let rest for 5-6 minutes (liquid needs time to absorb).
Remove paper and mix.
Garnish with your favourite toppings.
Notes
These casseroles can be made in advance and reheated when you are ready to eat.
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Nutrition
Calories:
517
kcal
|
Carbohydrates:
86
g
|
Protein:
24
g
|
Fat:
11
g
|
Saturated Fat:
4
g
|
Polyunsaturated Fat:
3
g
|
Monounsaturated Fat:
3
g
|
Cholesterol:
17
mg
|
Sodium:
982
mg
|
Potassium:
1256
mg
|
Fiber:
17
g
|
Sugar:
5
g
|
Vitamin A:
1316
IU
|
Vitamin C:
9
mg
|
Calcium:
226
mg
|
Iron:
6
mg
Nutritional information on this site is generated via a plugin. I am not responsible for the accuracy of the plugin information.