1 onion, chopped
1 clove garlic, minced
1 cup uncooked quinoa
796 ml (28 oz.) can diced tomatoes, with liquid
½ cup water
2 tbsp. nutritional yeast (optional)
1 tbsp. tomato paste or ketchup
1 tsp cumin
1 tsp oregano
½ tsp chilli powder (more if you like things spicy)
Salt & freshly ground pepper
540 ml (19 oz.) can black beans, rinsed and drained
311 g (11 oz.) can corn kernels, with liquid
3 cups baby spinach
1. Preheat oven to 350F. 180C. Gas Mark 4
2. Heat 1 tbsp. olive oil in a medium frying pan (or stove-top-safe 2.8 litre/3 quart casserole dish). Add onion and garlic, and sauté until translucent, about 8 minutes. Remove from heat; and transfer to oven-safe casserole dish if not already using one.
3. Add quinoa, diced tomatoes (with juice), water, nutritional yeast, tomato paste (or ketchup), and spices. Season with salt and pepper and stir to combine.
4. COVER and place in oven and set timer for 30 minutes.
5. Carefully remove casserole from oven and stir in drained beans and corn (with liquid). If the mixture looks dry, add a half cup of water.
6. Return to oven WITH LID and set timer for another 30 minutes.
7. Carefully remove casserole from oven and stir in spinach. It will wilt from the heat.
8. Top with sour cream, diced avocado and/or cilantro and serve.
From an original idea, with step by step guide here
We bring a variety of recipe ideas to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
All the best Jan