Meatless Monday: Quinoa Enchilada Casserole

Are you looking for some delicious and healthy options for meatless Monday? Eating a meatless meal at least once a week can help significantly increase your overall fibre intake and decrease your intake of saturated fat.  Plant-based protein sources, such as quinoa, beans, or legumes pack a significant amount of fibre and no saturated fat. A half cup of beans provides 7 grams of protein, 8 grams of fiber, and almost no fat, whereas 28g of meat may provide protein, but has no fiber and may be high in fat depending on the cut. Here is an amazing recipe for meatless Monday that is not just nutritious, but also super easy to make.

(Recipe courtesy of Damn Delicious). Gluten-free, vegetarian.


IMG_20141103_1842112 x bags Sun Rice quinoa and brown rice microwave pack

1 bottle/can mild enchilada sauce

1 can canned corn kernels, drained

1 can canned black beans, drained and rinsed

3/4 tsp cumin

½ tsp chili powder (optional)

Salt and freshly ground black pepper, to taste

½ cup shredded cheddar cheese, divided

1/3 cup shredded mozzarella cheese (or more cheddar), divided

1 avocado, halved, seeded, peeled and diced

1 tomato, diced

Natural yoghurt


Preheat oven to 190 degrees C. Lightly oil a 20 x 20 cm baking dish or coat with nonstick spray.

In a large bowl, combine quinoa/rice, enchilada sauce, corn, black beans, cumin, and chili powder (if using). Season with salt and pepper. Stir in ½ of the cheddar and mozzarella cheeses.

Spread mixture into baking dish. Top with remaining cheese. Place into oven and bake approximately 15 minutes or until bubbly and the cheeses have melted.

Serve immediately, garnish with natural yoghurt, avocado and diced tomato.