High-Protein White Bean Fajita Casserole is a protein-enriched casserole. It is made with a combination of white beans, cooked quinoa, red, yellow, and green bell peppers, onions, garlic, corn, olive oil, cheese shreds, Greek yogurt, cilantro, and seasonings. These are very simple ingredients, and this dish can be prepared without any effort as well. High-Protein White Bean Fajita Casserole stores nicely, perfect to prepare for meal prep. This dish contains cheese shreds, so exclude them or use the vegan cheese so it is safe for a vegan and dairy-free diet. Serve this casserole dish with brown rice, garlic bread, and avocado slices.
STATS:
- Caloric count: 380 kcal
- Time for prep: 15 minutes
- Cooking duration: Thirty minutes
- Total duration: Forty-five minutes
- Serving: 6
- Cuisine: Tex-Mex
- Diet: High-Protein
- Course: Dinner
- Serving size: 1
EQUIPMENT:
- Large skillet
- Cutting board
- Baking tray
- Mixing bowl
- Knife
- Wooden spoon
INGREDIENTS:
- 2 cups cooked white beans
- 1 cup cooked quinoa
- 1 red bell pepper
- One yellow bell pepper
- One green bell pepper
- One onion
- Two garlic pieces
- One cup corn
- One can tomato dice
- 1 tbsp. olive oil
- 1 tbsp. fajita seasoning
- One tsp. cumin
- One tsp. smoked paprika
- Salt
- 1 cup shredded cheese
- ½ cup Greek yogurt
- Black pepper
- Fresh cilantro
INGREDIENT NOTES:
WHITE BEANS:
- White beans will provide the creamy and soft foundation of this casserole. It is best to use the navy or cannellini bean to prepare the best casserole. It will add the vegan protein and fiber to it. Use the canned beans to save time.
QUINOA:
- Quinoa will add protein and a light nutty taste. It will help to bind the casserole well and use the brown rice instead if required.
BELL PEPPER:
- Use a combination of green, yellow, and red bell peppers to add color to the casserole. It also adds a natural sweet taste. It is best to use fresh bell peppers to provide the texture and taste.
ONIONS & GARLIC:
- Use the onions & garlic to add the deep flavor and taste to the casserole. Sauté them well to enhance the sweet taste and aroma. It is best to use fresh garlic & white or yellow onions for good results.
CORNS & TOMATOES:
- Corns & tomatoes will add the sweet taste, moisture, and texture to the casserole. Use the fire-roasted tomatoes instead to add additional taste.
SPICES:
- Use the fajita seasoning, paprika, and cumin to add the taste to this casserole. They will add the smoky and earthy flavors. Include the spice as you want to.
CHEESE:
- Use the cheddar or Mexican blend to add the golden top. It will help to bind the casserole.
GREEK YOGURT:
- It will add a creamy texture and tangy flavor to the casserole and will balance the spices. It also adds the protein in casserole.
CILANTRO:
- Sprinkle the fresh cilantro to brighten the flavors of the dish. It is not necessary to add the real taste.
INSTRUCTIONS:
- Pre-heat the oven to 180° C and heat the oil in a pan on a moderate flame.
- Add the garlic & onions in the pan and toss for 2 to 3 minutes till aromatic.
- Include the pepper slices and cook till it gets soft.
- Then mix the tomatoes, quinoa, spices, and beans.
- Add the black pepper and salt, and simmer for five to seven minutes.
- Apply the grease, add the mixture to it, and sprinkle the cheese shreds on top.
- Bake the dish for 20 to 25 minutes till the cheese melts.
- Sprinkle the cilantro and serve the dish.
SERVING SUGGESTIONS:
GRAIN-BASED TOPPINGS:
- Cilantro Lime Rice
- Brown Rice
- Quinoa
- Mexican Rice
BREAD & WRAPS:
- Warm Tortillas
- Whole Wheat Pita
- Cornbread
- Flatbread
FRESH TOPPINGS:
- Avocado Slices
- Pico de Gallo
- Salsa Verde
- Pickled Jalapeños
CREAMY ADDITIONS:
- Greek Yogurt
- Sour Cream
- Guacamole
- Dairy-Free Yogurt
SIDE DISH:
- Green Salad
- Roasted Vegetables
- Corn Salad
- Black Bean Salad
TIPS:
- Include the tofu or chicken shreds to add additional protein to the casserole.
- Add the vegan cheese to make non-dairy casserole.
- Include the chili flakes or jalapeno slices to make it spicier.
- Rest the dish for 5 minutes, then serve for good texture.
STORAGE INFORMATION:
FRIDGE:
- Add the casserole to the tight vessel and store for 4 days.
FREEZER:
- Make the portions and freeze for 2 months.
FAQs:
How to make the vegan casserole?
- Use the dairy-free cheese and yogurt to make the vegan casserole.
Will I skip the quinoa?
- Yes, we can surely eliminate the quinoa, as the beans will provide good protein content in the casserole.
Which bean variety works nicely in it?
- It is best to use the navy, cannellini, or great northern beans in this casserole.
How can I prepare this casserole in advance?
You can prepare the items and assemble them in the casserole dish, and store them in the fridge. Bake them fresh to provide a nice taste.
NUTRITIONAL INFORMATION:
Calories: 380 kcal
Serving: 6
Protein: 22 g
Serving size: 1
Fiber: 12 g
Iron: 3.5 g
Calcium: 0.25 g
Vitamin A: 0.6 g
Total carbs: 42 g
Sodium: 0.5 g
Net carbs: 30 g
Potassium: 0.8 g
Fat: 14 g
