Cheesy Quinoa and Black Bean Casserole

by Anjali @ The Picky Eater on July 28, 2016

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I’m always looking for delicious one-pot meals — the kind that I can just stick in the oven, not worry about, and know that it will turn out to be absolutely delicious.

That’s where this recipe comes in ūüôā

A lightened-up, healthy quinoa bake that you can enjoy completely guilt-free. Reminiscent of enchiladas, slightly spicy and super satisfying, full of black beans, veggies, and cheesy goodness. And the leftovers (fresh or frozen/defrosted) taste even better!

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This was super kid-friendly – Layla could easily eat it up with a spoon, and she asked for seconds!

I like this twist on enchiladas because we’re using quinoa instead of tortillas – which makes this dish gluten-free as well. Also, by using quinoa we’re adding some extra protein and fiber, and you save on prep time because you don’t have to assemble individual enchiladas! Just throw everything into a pot, mix it up, and bake in your favorite casserole dish.

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The Ingredients

  • 1 cup quinoa
  • 1 15-ounce can tomato sauce
  • 1.5 cups vegetable broth
  • 1 tbsp chili powder
  • 1 tsp ancho chili powder
  • ¬Ĺ tsp chipotle chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried oregano
  • 1 (4.5-ounce) can chopped green chiles,¬†drained
  • 1/2 cup corn kernels, frozen, canned or roasted
  • 2 15oz cans black beans, drained and rinsed
  • 3 yellow peppers, diced
  • 1 onion, diced
  • 1 tsp cumin
  • 1/2 tsp salt
  • 1.5 cups mexican shredded cheese
  • 3 Roma tomatoes, diced
  • green onions, sliced

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The Directions

Step 1: Cook quinoa according to package directions. Meanwhile saute onion, peppers, corn, cumin, salt, black beans and green chiles in a pan.

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Step 2:¬†While that’s cooking, make the sauce: combine the tomato sauce, vegetable broth, chili powders (all 3 of them), garlic powder, onion powder, and dried oregano in a medium sauce pan over medium heat. Whisk to combine, then turn the heat down to low and let simmer 5 minutes.

Step 3: Mix quinoa, sauce and half of the cheese in the pan with the black bean / veggie mixture.

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Step 4: Transfer the mixture to a casserole dish, top with cheese, and bake at 375 degrees for 15 minutes, or until the cheese is melted and bubbly.
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Step 5: Top with diced tomatoes and green onions.
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Eat and enjoy! I hope you love this recipe as much as we did – it’s perfect for a big crowd, or even for a small family dinner (just freeze the leftovers and reheat when you need a quick weeknight dinner!)
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Cheesy Quinoa and Black Bean Casserole

Makes 10 Servings. Nutritional Info Per Serving: 242 Calories, 7.1g Fat (3.7g Saturated), 460mg Salt, 34.3g Carbs, 7.5g Fiber, 2.1g Sugar, 12.2g Protein

Ingredients

  • 1 cup quinoa
  • 1 15-ounce can tomato sauce
  • 1.5 cups vegetable broth
  • 1 tbsp chili powder
  • 1 tsp ancho chili powder
  • ¬Ĺ tsp chipotle chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried oregano
  • 1 (4.5-ounce) can chopped green chiles, drained
  • 1/2 cup corn kernels, frozen, canned or roasted
  • 2 15oz cans black beans, drained and rinsed
  • 3 yellow peppers, diced
  • 1 onion, diced
  • 1 tsp cumin
  • 1/2 tsp salt
  • 1.5 cups Mexican shredded cheese
  • 3 Roma tomatoes, diced
  • green onions, sliced

Directions

  1. Cook quinoa according to package directions. Meanwhile saute onion, peppers, corn, cumin, salt, black beans and green chiles in a pan.
  2. While that's cooking, make the sauce: combine the tomato sauce, vegetable broth, chili powders (all 3 of them), garlic powder, onion powder, and dried oregano in a medium sauce pan over medium heat. Whisk to combine, then turn the heat down to low and let simmer 5 minutes.
  3. Mix quinoa, sauce and half of the cheese in the pan with the black bean / veggie mixture.
  4. Transfer the mixture to a casserole dish, top with cheese, and bake at 375 degrees for 15 minutes, or until the cheese is melted and bubbly.
  5. Top with diced tomatoes and green onions.
http://pickyeaterblog.com/cheesy-quinoa-and-black-bean-casserole/

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Gluten-Free Pasta Primavera (and a Giveaway!)

by Anjali @ The Picky Eater on July 15, 2016

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Pasta with vegetables, homemade sauce, garlic, and parmesan cheese is a weeknight staple in our house.

It’s ridiculously easy to make, light and tasty, and is guaranteed to be on your dinner table in under 30 minutes!

You can change it up based on whatever veggies happen to be in season. In the summer I love using summer squash — this time I used zucchini, yellow squash, zephyr squash, and an 8 ball yellow squash; along with red peppers and baby spinach. Sometimes I like serving it with just olive oil, balsamic vinegar and parmesan cheese – like a fancy pasta salad, and other times I’ll make a simple red sauce or use a store bought one like Muir Glen Garden Vegetable sauce.

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You can top it with fresh herbs, roasted garlic, or just about anything you like!

It’s super versatile and is guaranteed to please even the pickiest of eaters.

Usually I use whole wheat penne pasta when making this dish. Whole wheat pasta is such an easy, healthier swap for regular pasta: it’s high in fiber so it keeps you fuller longer (and it takes longer to digest so you don’t get that pasta “hangover”) and you can eat a smaller portion and feel just as satisfied as a bigger portion of regular pasta!

But this time, I used TruRoots Organic Ancient Grains Pasta. TruRoots reached out to me to try their newest pasta line, which also happens to be gluten free! As you might know, I’m not usually a fan of gluten-free products because often times they are heavily processed compared to their gluten-full counterparts. But TruRoots‘ pasta is made with just 4 grains:¬†Organic Brown Rice Flour, Organic Quinoa Flour, Organic Amaranth Flour, and Organic Corn Flour.¬†It’s lower in fiber than whole wheat pasta, but more nutritious than regular pasta thanks to the variety of whole grains used!

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And the best part – it tastes just as good as regular pasta or whole wheat pasta. Perfect texture, and slightly nutty from the different grains.

The recipe is below – and did I mention one huge serving of this recipe is under 300 calories? Now that’s a pasta you can feel great about eating!

Before we get to the recipe though,¬†I’m excited to share that TruRoots will be offering their entire line of gluten-free pastas to one lucky winner!

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To Enter: You can enter in one of six ways (each option below counts as a separate entry):

  1. Subscribe to The Picky Eater via RSS or via email
  2. Like The Picky Eater on Facebook
  3. Sign up for my free, monthly newsletter¬†(it has healthy recipes and tips ‚Äď no annoying ads¬†:)¬†plus you‚Äôll get a free healthy meal plan when you sign up!)
  4. Follow me on Twitter (@pickyeaterblog)
  5. Follow me on Pinterest
  6. Follow me on Instagram

This giveaway will be open until 11:59pm PST on Sunday, July 31st. I’ll be announcing the winner in the comments of this post on Monday, August 1st.

And now, here’s the recipe! Enjoy!!

Gluten-Free Pasta Primavera

Makes 4 servings 1 serving = 1/4 cup pasta (dry) + 1/4 cup sauce + 3 tbsp cheese + 1/4 of the veggie mixture Nutritional Info Per Serving: 270 Calories, 8.3g Fat (3.3g Saturated), 641mg Sodium, 36.8g Carbs, 7.1g Fiber, 6.8g Sugar, 14.9g Protein

Ingredients

  • 1 cup dry whole wheat or gluten free pasta
  • 1 red onion, diced
  • 3 red peppers, diced
  • 3 zucchini, cut into quarters and diced
  • 2-3 summer squash, cut into quarters and diced
  • 4 cups baby spinach leaves, roughly chopped
  • 5-8 cloves of garlic, minced (depending on how garlicky you like it!)
  • 1 tbsp dried Italian seasoning
  • Dried oregano, to taste
  • Salt & pepper to taste
  • 1/8 tsp crushed red pepper
  • 12 tbsp grated parmesan cheese (3 tbsp per serving)
  • 1 cup Muir Glen Garden Vegetable Pasta Sauce (1/4 cup per serving)

Directions

  1. Heat 2 tsp olive oil in a large pan over medium heat. Add the onions, peppers and garlic, saute 5 minutes.
  2. Add the zucchini, squash, baby spinach, Italian seasoning, Oregano, salt, pepper, and crushed red pepper, saute 10 minutes or until the veggies have cooked through but are still slightly crisp.
  3. While the veggies are cooking, cook the pasta according to package directions.
  4. Serve the pasta with sauce, veggies, and top with parmesan cheese.
http://pickyeaterblog.com/gluten-free-pasta-primavera-and-a-giveaway/

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What Is The Healthiest Nut Butter? (Your Nut Butter Buying Guide)

July 8, 2016
Nut butters and peanut butters - all

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Skinny Maple Granola

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I love the idea of granola. Sweet, crispy oats paired with nuts, seeds, and fruit – it feels like a treat for breakfast every day. My only issue with granola is that it always ends up being super high in sugar and calories, because most store bought granolas are made with way too much sugar, […]

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Indian Spiced Vegetarian Sloppy Joes (or “Pav Bhaji”)

June 27, 2016
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Ever since I was a kid, “Pav Bhaji” was pure comfort food for me. Traditionally, it’s a mix of potatoes, peas, carrots, and Indian spices, served on a warm, toasted, buttered, fluffy white bun as kind of an open-faced sloppy joe. It’s like Indian street food, and it tastes delicious. And while I do love […]

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Peanut Butter and Banana Smoothie and a prAna Giveaway!

June 12, 2016
peanut butter smoothie

What are you craving this summer? For me, summer means spending as much time outdoors as I can, taking a little break and relaxing a bit. What I crave is time: more time to spend¬†with¬†family and friends, going to the beach or park, outdoor festivals, food truck fairs, etc. I also crave cute summer dresses, […]

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