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high-fiber-casserole-recipe

High Fiber Casserole Recipe

A hearty and healthy casserole packed with fiber-rich ingredients.
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Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Main Course
Cuisine American
Servings 4 servings
Calories 350 kcal

Equipment

  • Oven
  • Baking Dish
  • Mixing bowl

Ingredients:  

Main Ingredients

  • 1 cup Quinoa rinsed
  • 2 cups Vegetable broth
  • 1 can Black beans drained and rinsed
  • 1 can Corn drained
  • 1 cup Diced tomatoes
  • 1 tsp Cumin
  • 1 tsp Chili powder
  • 1 cup Shredded cheese optional

Instructions: 

  • Preheat your oven to 375°F (190°C).
  • In a mixing bowl, combine the quinoa and vegetable broth. Let it sit for 5 minutes.
  • Add the black beans, corn, diced tomatoes, cumin, and chili powder to the bowl. Mix well.
  • Transfer the mixture to a baking dish. Top with shredded cheese if using.
  • Bake for 45 minutes or until the quinoa is cooked and the top is golden brown.
  • Let it cool for a few minutes before serving. Enjoy!

Notes:

This casserole is great for meal prep and can be stored in the fridge for up to 5 days.

Nutrition value:

Calories: 350kcalCarbohydrates: 60gProtein: 15gFat: 8gSaturated Fat: 3gCholesterol: 15mgSodium: 600mgPotassium: 700mgFiber: 12gSugar: 5gVitamin A: 500IUVitamin C: 20mgCalcium: 150mgIron: 4mg

Keywords:

Keyword Casserole, Healthy, High Fiber
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