Mexican Fiesta Black Bean Vegan Quinoa Casserole

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This Vegan Quinoa Casserole is brimming with flavorful sweet potatoes, hearty black beans, and fluffy quinoa. It’s a one-pan, quick, and easy meal made in less than 30 minutes. Try it today!

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This healthy Mexican Fiesta Vegan Quinoa Casserole is one of my favorite easy vegan dinners.

When I weighed nearly 300 lbs, I never ate quinoa. My tastes weren’t very adventurous. I grew up a meat and potatoes girl and didn’t stray much from that style of eating. However, once I started losing weight, I began to develop a taste for and curiosity for different foods. Now that I have lost 125 lbs, I have discovered a lot of delicious foods, including this quinoa casserole recipe.

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Reader Review of This Vegan Quinoa Casserole

“Simple, delicious, and so filling.” – Scott

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Why You Will Love This Vegan Quinoa Casserole

• Bursting with Flavor: This vegan quinoa casserole combines the bold and vibrant flavors of Mexican cuisine, including savory black beans, tender sweet potatoes, and wholesome quinoa, creating a mouthwatering dish that tantalizes the taste buds with every bite.

• Nutrient-Packed Ingredients: This casserole dish is packed with plant-based protein with healthy ingredients like protein-rich quinoa, fiber-filled black beans, and vitamin-packed sweet potatoes, this casserole offers a balanced and wholesome meal option that nourishes the body while satisfying hunger and cravings.

• Versatile and Easy to Make: Whether you’re cooking for a weeknight dinner or entertaining vegan friends, this black bean quinoa casserole is a versatile dish that’s easy to prepare and customizable to suit your preferences. Plus, it’s a convenient one-dish meal that saves time on cleanup, making it the perfect weeknight dinner.

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Ingredients

The full recipe card includes ingredient quantities, full step-by-step instructions, and accurate nutritional information below. To whip up this easy recipe, you’ll need:

• 1 large sweet potato, chopped
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 1/2 tsp cumin
• 1 1/2 tsp chili powder
• 2 cups vegetable broth
• 1 cup uncooked quinoa, rinsed and drained
• 1 15 oz can black beans, drained and rinsed
• 1 16 oz salsa or diced tomatoes
• 1 Tbsp olive oil
• Optional: sliced avocados, jalapenos, green onion, cilantro, a squeeze of lime juice, tortilla chips, dairy-free cheese, vegan tofu sour cream, or this Spicy Cashew Cheese Sauce.

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How To Make this Mexican Fiesta Black Bean Vegan Quinoa Casserole

You can follow these simple steps for this vegan casserole:

•  Prep and Measure your ingredients

• Heat 1 tbsp of olive oil over medium-high heat in a large skillet. Add sweet potato and chopped onion. Saute for about 4 minutes. Add garlic and saute for 1 minute more.

• Add cumin and chili powder and stir to coat vegetables.

• Add veggie broth and quinoa and increase the heat to high. Bring the mixture to a boil, then reduce the temperature to medium-low and simmer for approximately 15 minutes or until most of the liquid has been absorbed.

• Add salsa and black beans. Stir and cook for another 5 minutes or until heated through.

• Add your favorite toppings and enjoy!

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What to Serve with this Vegan Quinoa Casserole

Here are a few complementary dishes to serve with your Mexican Fiesta Vegan Quinoa Casserole:

• Fresh Guacamole and Tortilla Chips: Creamy guacamole pairs perfectly with the casserole’s flavors and adds a refreshing touch. Serve it alongside crispy tortilla chips for a satisfying appetizer or side dish.

• Pico de Gallo: A colorful salad featuring diced tomatoes, red onion, cilantro, and lime juice provides a refreshing contrast to the hearty casserole. It’s light and refreshing, provides extra veggies, and has delicious flavor.

• Salsa Verde and Tortilla Chips: This tangy green salsa will brighten your meal.

• Vegan Mexican Street Corn: Elevate your meal with a side of grilled or roasted corn on the cob slathered in dairy-free mayo, sprinkled with chili powder, and finished with a squeeze of lime juice. It’s a delicious and savory addition to your Mexican-themed feast.

• Easy Vegan Queso and Chips: This simple dip will be your go-to appetizer or snack because all you need is a blender and 10 ingredients.

• Mexican Chocolate Dairy-Free Pots de Creme: For dessert, indulge in a sweet treat like this homemade custard-style dessert. It’s rich, velvety, and so simple to make! 

• Mexican Fruit Salad – If you’re looking for a lighter dessert, this one will satisfy your sweet tooth and round out the meal with a touch of sweetness.

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FAQ’s

Is Quinoa Good For You?

Healthline.com says, “Quinoa is one of the world’s most popular health foods.  It’s gluten-free, high in protein, and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants.

Click HERE to learn more.

Can Quinoa Cause Bloating and Gas?

While most people generally tolerate quinoa well, some may experience bloating, gas, or digestive discomfort after consuming it. This can be due to several factors. First, quinoa is rich in fiber, which can promote digestive health but may also cause bloating or gas in sensitive individuals, especially if consumed in large amounts or if the body is not accustomed to a high-fiber diet.

Another factor to consider is the presence of saponins in quinoa. Saponins are natural compounds that can have a bitter taste and may cause digestive issues in some people. Rinsing quinoa in cool water thoroughly before cooking can help reduce the saponin content and minimize potential digestive discomfort.

Additionally, quinoa contains small amounts of certain carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) that can be difficult to digest for some individuals with irritable bowel syndrome (IBS) or other digestive disorders. If you experience bloating or digestive issues after eating quinoa, try reducing your portion size, ensuring thorough rinsing before cooking, and monitoring your overall intake of high-fiber foods. If symptoms persist or worsen, consider consulting a healthcare professional for personalized advice.

How do you cook quinoa?

Quinoa is simple to cook. You will use a 2:1 ratio of liquid to quinoa or 2 cups of water for every 1 cup of dry quinoa. I suggest using another liquid besides water, such as vegetable broth or mushroom broth, to make the quinoa more flavorful. Be sure to rinse before cooking the quinoa.

Can you freeze quinoa?

Yes, you can freeze cooked quinoa for later use. It’s a great way to meal prep. Here’s how:

• Allow the cooked quinoa to cool completely to room temperature.

• Transfer the cooled quinoa to an airtight container or resealable freezer bag. It’s a good idea to freeze in individual portions.

• Press out any excess air from the container or bag to minimize the risk of freezer burn.

• Seal the container or bag tightly and label it with the date and contents for easy identification.

• Place the container or bag in the freezer, where it will keep for up to 2 to 3 months.

When you’re ready to use the frozen quinoa, thaw it overnight in the refrigerator or gently microwave it until heated through. Then, you can incorporate it into your favorite recipes, such as salads, soups, stir-fries, or casseroles.

Pro Tip: I like making this meal even easier by using frozen quinoa. If you’re looking for a shortcut, check out the Alternative Cooking Method at the bottom of the recipe.

Recipe

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Tips For Making Mexican Vegan Quinoa Casserole

I prefer purple sweet potatoes in this recipe because they are less sweet, denser, and drier than a typical sweet potato. However, either type will work, or you could use a regular white potato.

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​Disclaimer: Please note that I am not a medical professional. The information provided on this blog is based on my personal experiences and research as a vegan recipe enthusiast. While I strive to provide accurate and up-to-date information, it is important to consult with a qualified healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions or concerns. The recipes and tips shared on this blog are meant for general informational purposes and should not be considered a substitute for professional medical advice. Always prioritize your health and well-being by seeking personalized guidance from a qualified healthcare provider.