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Vegetarian Black Bean Quinoa Casserole (Dump and Bake)

If you’re in the mood for a delicious, nutritious, and hassle-free dinner, look no further than the Vegetarian Black Bean Quinoa Casserole. This delightful dish not only caters to vegetarians but is also a hit among meat lovers, thanks to its hearty ingredients and vibrant flavours. The best part? It’s a "dump and bake" recipe, meaning minimal preparation and maximum convenience.

Why Quinoa?

Quinoa has gained popularity in recent years, and rightly so. This ancient grain is a complete protein, which means it contains all nine essential amino acids the body needs. It’s also gluten-free, packed with fibre, and brimming with essential vitamins and minerals. When combined with black beans, voilà! You have a nutrient-dense, satisfying meal.

The Ingredients

Creating this delectable casserole requires just a handful of ingredients that you may already have in your pantry. Here’s what you’ll need:

• 1 cup quinoa, rinsed and drained
• 1 can black beans, rinsed and drained
• 1 can diced tomatoes (400g), with their juice
• 2 cups vegetable broth (or water)
• 1 cup frozen corn
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• Salt and pepper, to taste
• 1 bell pepper, diced (optional)
• 1 onion, diced (optional)
• 1 cup shredded cheese (optional, use a plant-based alternative for a fully vegan dish)
• Fresh coriander for garnish (optional)

Method

1. Preheat Your Oven: Begin by preheating your oven to 180°C (350°F). This ensures it’s ready to cook your casserole to perfection.

2. Combine Ingredients: In a large bowl, combine the rinsed quinoa, black beans, diced tomatoes (with juice), vegetable broth, frozen corn, cumin, paprika, garlic powder, salt, and pepper. If you’re adding the bell pepper and onion for extra flavour, toss these in as well.

3. Transfer to a Baking Dish: Pour the mixture into a greased 2-litre (8 cup) baking dish. Spread it out evenly, ensuring that the quinoa is submerged in the liquid to cook thoroughly.

4. Bake: Cover the dish with foil and place it in the preheated oven. Bake for approximately 35-40 minutes, or until the quinoa is tender and the liquid has been absorbed.

5. Add Cheese: If you’re using cheese, remove the foil after the initial baking time and sprinkle the cheese over the top. Return the dish to the oven for an additional 5-10 minutes, or until the cheese is bubbly and golden.

6. Garnish and Serve: Once cooked, remove the casserole from the oven and let it sit for about 5 minutes. This resting time will help the flavours mingle beautifully. Garnish with fresh coriander before serving.

Meal Prep and Storage

This casserole is not only easy to make, but it’s also a fantastic meal prep option. Make a larger batch, and you can enjoy leftovers throughout the week. The casserole can be stored in the fridge for up to five days and freezes well for up to three months.

To reheat, simply thaw if frozen, then warm in the oven or microwave until heated through, and enjoy a quick and wholesome meal.

Customisation Options

One of the best things about this recipe is its versatility. Feel free to customise it according to your preferences. You can add different vegetables like zucchini, kale, or spinach for extra nutrition. Swap black beans for kidney beans or chickpeas if you fancy a change, and mix in spices like chilli powder or turmeric for an extra kick.

Conclusion

The Vegetarian Black Bean Quinoa Casserole (Dump and Bake!) is the epitome of comfort food that doesn’t compromise on health. Quick to prepare and bursting with flavour, it is an ideal option for busy weeknight meals or a relaxed weekend gathering. With its flexibility in ingredients and ease of preparation, this casserole is destined to become a staple in your home. Enjoy a winning dish that caters to everyone, whether they are vegetarian or not! Happy cooking!

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