Southwest Quinoa Casserole & Avocado Cream
Who doesn’t love a delicious casserole? It’s a one pot meal that usually has six or more ingredients in it that when combined and baked together create an Oscar-worthy meal perfect for leftovers. Most casserole recipes include a meat, a starch, a creamy sauce and a few veggies. As an only occasional meat eater and seeker of everything healthy, I chose the all powerful grain, quinoa as my main source of protein in this dish.
Estimated Nutrition (whole recipe, rough)
Counts 21 of 23 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 21 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Quinoa | 1 cup cooked (185g) | 222 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Yogurt | 170g plain Greek | 100 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Cream | 1 tbsp (15ml) heavy | 51 |
| Onion | 1 medium (110g) | 44 |
| Orange Bell Pepper | 1 medium (119g) | 31 |
| Bell Pepper | 1 medium (119g) | 31 |
| Lime | juice of 1 lime (44ml) | 11 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 Tablespoons FOR THE CASSEROLE:
- 3 cloves Olive Oil
- 2 cans Garlic, Minced
- 1 cup (15 Oz. Size) Black Beans, Drained And Rinsed
- 1 Vegetable Broth (or Water)
- 1 Orange Bell Pepper, Stem And Seeds Removed, Diced
- 1-½ can Red Bell Pepper, Stem And Seeds Removed, Diced
- 3 cups (15 Oz. Size) Corn Kernels, Drained
- ½ Cooked Quinoa
- 1 teaspoon Of A Lime, Juice Only
- 1 teaspoon Paprika
- ½ teaspoons Cumin
- ½ teaspoons Cayenne Pepper
- ¼ teaspoons Salt
- 1 cup Black Pepper
- 1 clove Shredded Cheese (I Used Medium Cheddar)
- 2 FOR THE AVOCADO CREAM:
- 1-½ Garlic, Minced
- ⅓ cups Ripe Avocados, Peeled And Pitted
- 1-½ Tablespoon Limes, Juice Only
- 1 Tablespoon Parsley Or Cilantro
- ½ teaspoons Greek Yogurt
- ¼ teaspoons Olive Oil