Calories

470

Protein

27g

Carbs

70g

Fat

12g

This vegetarian bean bake is full of Mexican flavor the whole family will love. Vegetarian meals often get picked on for not packing in enough protein, but at 27 grams of protein per serving, you’ve got nothing to worry about! Try this meatless option every once in a while—you won’t be disappointed!

3-bean Mexican Bake

Prep Time

15 min

Cook Time

30 min

Total Time

45 min

Recipe Type: Vegetarian

Serving Size: 2 cups

Makes 6 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 small, white onion, diced
  • 3 cloves garlic, minced
  • 1 large red bell pepper, diced
  • 1 large orange bell pepper, diced
  • 2 cups corn kernels
  • 2 tablespoons fresh lime juice
  • 2 teaspoons ground cumin
  • 1 tablespoon chili powder
  • ½ cup cilantro, chopped
  • 1½ cups low-sodium black beans
  • 1½ cups kidney beans
  • 1½ cups pinto beans
  • 3 cups cooked quinoa
  • 2 cups part-skim mozzarella cheese (8 ounces)
  • 1 tomato, diced
  • 6 green onions, chopped

Directions

  1. Preheat oven to 350°F. Grease a 9×13” pan.
  2. In a large skillet, heat the olive oil. Add the onion and garlic. Sauté until the onions start to turn translucent. Add in the peppers and corn. Continue to sauté for about 5 minutes or until peppers get tender.
  3. Stir in lime juice, cumin, chili powder, and cilantro. Remove from heat.
  4. In a large bowl, mix beans, quinoa, veggie mixture, and ½ cup of cheese.
  5. Pour into the prepared pan, then top with the remaining cheese.
  6. Cover with tin foil and bake for 20 minutes. Remove tin foil and bake another 10 minutes until cheese is melted.
  7. Top with tomato and green onions. Serve warm.

 

NUTRITIONAL INFO PER SERVING
Calories 470 (110 from fat)
Total fat 12g
Saturated fat 4g
Cholesterol 20mg
Sodium 630mg
Carbohydrate 70g (15g dietary fiber, 6g sugar)
Protein 27g

 

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