Skinny, Vegetarian Quinoa Enchilada Casserole

Quinoa enchilada casserole 2

If you’re craving south of the border cuisine, then give this super yummy recipe a try! It’s a lightened-up, healthy enchilada casserole chockfull of quinoa, black beans, and corn. And it’s gluten-free. One serving has 293 calories, 7 grams of fat and 6 Blue WW Freestyle SmartPoints and 8 Green. Each serving has 7 grams of fiber, too. It’s pure yumminess!!!

Prep Time: 15 minutes

Bake Time: 35 minutes


Ingredients for Casserole:

1 cup quinoa, uncooked and rinsed

1 cup onions, chopped

1 teaspoon garlic, minced

1 (15 oz) can black beans, rinsed and drained

1 (10-ounce) can Old El Paso mild red enchilada sauce or your favorite

1 (4.5-ounce) can Ortega mild green chiles, chopped

½ cup frozen corn kernels, defrosted

½ cup nonfat plain Greek yogurt or fat-free sour cream

½ cup light Mexican cheese blend or light cheddar cheese

1 teaspoon chili powder

½ teaspoon cumin

½ teaspoon salt

Black pepper, to taste


Ingredients for Topping:

¾ cup tomatoes, chopped and drained

⅓ cup scallions, chopped

½ cup light Mexican cheese blend or light cheddar cheese


Ingredients for Optional Toppings:

6 tablespoons salsa

6 tablespoons Plain nonfat yogurt or fat-free sour cream


Instructions

1. In a large saucepan add to 2 cups water. Stir in quinoa and cook according to package instructions; set aside.

2. Preheat oven to 350 degrees. Lightly coat a 9 x 9-inch square baking dish with cooking spray.

3. In a microwave-safe bowl, add onions and garlic. Cook for 2-3 minutes to soften. In a large bowl, combine cooked quinoa, cooked onions, and garlic, drained black beans, enchilada sauce, green chiles, corn, ½ cup yogurt or sour cream, ½ cup light shredded cheese, chili powder, and cumin. Season with salt and pepper, to taste. Mix well.

4. Spread quinoa mixture into baking dish. Cover with foil and bake for 20 minutes. Remove from oven. Top with the tomatoes, scallions, and ½ cup cheese. Bake uncovered for 10 more minutes.  Let sit for at least 10 minutes to set, before slices into servings.

Makes 6 servings. Each serving 1 slice. Topped 1 tablespoon salsa and nonfat plain yogurt or sour cream, if desired.


Food Facts

Quinoa, pronounced keen-wah, is a tiny, round, nutritious grain. Over 5,000 years ago, high in the Andes Mountains, the Incas began to cultivate quinoa as one of their staple crops, believing that it gave power and stamina to their warriors. Quinoa was also used in their ceremonial rituals.


Healthy Benefits

Quinoa is high in protein, and a good source of fiber, iron, magnesium and potassium. Quinoa is low in gluten, so it’s a suitable grain for those with celiac disease who can’t tolerate wheat, barley, rye and many other grains.


Prep Tips
Quinoa is very easy to cook. Be sure to rinse it very well, otherwise the saponin coating on the seeds can give you a tummy ache.


Serving Tips

Serve this with my recipe for Skinny Guacamole Sticks and you’ll be all set for dinner!


WW Freestyle SmartPoints
6-Blue
WW SmartPoints
8-Green

WW POINTS PLUS 8

SKINNY FACTS: for 1 skinny serving
293 calories, 7g fat, 2g sat. fat, 10mg chol, 15g prot, 45g carbs, 7g fiber, 654 sod, 4g sugar
FACTS: for Freestyle SmartPoints
190 calories 2g sat. fat, 2g sugar, 10g protein

Comments

  1. I made this recipe but think I messed it up, Are you supposed to use all that quinoa? It was a bit loose, I think I didn’t drain the tomatoes. Is it supposed to be solid enough to make a slice? I was having a bad day & creating something new doesn’t go well with a bad day!! It was good. I’d make it again & pay more attention to it.

  2. Kayte, I’m sorry to hear you had a bad day. This recipe calls for 1 cup quinoa, uncooked and rinsed. Once cooked, you do use all of it. Although this recipe is made as a casserole, it’s not as firm as something like lasagna. It tends to be a little soft. So maybe you did make it correct other than not draining the tomatoes.
    I hope this week is a good one for you!
    My best,
    Nancy

  3. I have some in the freezer, too. Sometimes I top this casserole over lettuce and add tomatoes and drizzle all over the top and lettuce with my skinny ranch. It’s very yummy that way!

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!