Quinoa Casserole Recipe – Healthy Spicy Quinoa by Goldie
Quinoa Casserole Recipe Ingredients
Cooked Quinoa (cook 1 cup of Quinoa ~ will end up being about 3 cups once “cooked”)
3 cups celery, diced
2 cups coloured peppers diced (2 large)
4 cups zucchini, small cubes (about 2 medium)
1 – 15-ounce can black beans, rinsed and drained
1 – 28-ounce can diced tomatoes, drained
¼ cup diced hot chiles (in the jar)
1 teaspoon ground cumin
2 teaspoons chili powder
1 Tablespoon oregano
Salt – to taste
2 cups shredded Monterey Jack Cheese
Salt to taste
Heat 2 Tablespoons of coconut oil over medium heat.
Add celery and peppers ~ sauté a few minutes
Add zucchini and cook 3 more minutes.
Preheat oven to 350 or 375 degrees
Place the cooked Quinoa in a large baking dish
Add black beans, tomatoes, green chiles, cumin, oregano, chili powder, & salt to taste
Add sautéed vegetable mixture (above)
Mix thoroughly and put into baking dish
Bake 30 minutes ~ until warm through & through
Top with cheese and Bake 10 minutes more. Enjoy!
Read more about Quinoa here: Curb Cravings With Quinoa
* pronounced “keen-wah”
* High in Fiber
* B2 – improves energy
* Seed (not a grain)
* Complete Protein
* High in Minerals
The protein is complete protein. It includes all nine essential amino acids, and has a high concentration of lysine. Lysine is necessary for tissue growth and repair and is especially necessary if you lead an active lifestyle.
The seed provides high concentrations of calcium, manganese, magnesium, iron, tryptophan, copper and phosphorus. Since they are seeds instead of grains, they have a higher good fat content. The fats are heart healthy and beneficial for brain functioning.
Quinoa Help Curb Cravings
Unlike other grains, eating it won’t spike your blood sugar and leave you craving more carbohydrates. The fat and protein content in it are balanced with the carbohydrates, so it will leave you full and satisfied. It will fill you up and keep you fuller for longer than rice, pasta or breads.
How to Cook
Quinoa makes a quick meal and is easy to prepare. Rinse off the seeds to remove the coating, and then place the seeds in a pot (2 parts quinoa to 1 part water). The seeds cook in about fifteen minutes. They can also be prepared in a rice cooker. Adding broth instead of water or adding veggies is a great way to liven up the flavor of the dish.
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