Low FODMAP Veggie Quinoa Enchilada Bake

13 40 474
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Low FODMAP Veggie Quinoa Enchilada Bake
Health Highlights

Ingredients


1 tbsp Avocado oil (or olive oil)
2 cup chopped Orange bell pepper
2 cup chopped Red bell pepper
1 medium pepper(s) Jalapeno pepper (ribs and seeds removed; finely chopped)
1/2 tsp Cumin (ground)
1/2 tsp Paprika, smoked
1 cup Organic Quinoa (uncooked)
3 cup Sweet corn, canned, drained
2 cup Water
1 cup Salsa, ready-to-serve (FODY or other low FODMAP brand)
1/4 cup Cilantro (coriander) (roughly chopped; leaves and stems)
4 stalk(s) Green onion (green tops only, thinly sliced)
1/2 cup Dairy-free cheddar cheese shreds, Daiya (or other low FODMAP vegan cheese)

Instructions


  1. Preheat the oven to 400°F. 
  2. In a large oven-safe skillet, heat the oil over medium-high heat. Sauté the bell pepper and jalapeño for about 5 minutes until softened. Stir in the cumin and smoked paprika, cooking for another minute until fragrant. 
  3. Add the uncooked quinoa and corn kernels, folding them in evenly. Pour in the water and salsa, bringing the mixture to a gentle simmer. Remove from heat and mix in half of the chopped cilantro and green onions. 
  4. Place the skillet in the oven and bake for 25 minutes, or until most of the liquid has been absorbed. 
  5. Take it out and fluff the mixture with a fork to evenly redistribute any crispy parts. Smooth it back into an even layer and sprinkle cheese on top. Increase the oven temperature to 450°F. Return the skillet to the oven and bake until the cheese is lightly browned and the edges form a slight crust. 
  6. Let the casserole sit for 5 minutes before serving. Garnish with the remaining cilantro and green onions.

Nutrition Facts

Per Portion

Calories 474
Calories from fat 119
Calories from saturated fat 23.1
Total Fat 13.3 g
Saturated Fat 2.6 g
Trans Fat 0
Polyunsaturated Fat 3.4 g
Monounsaturated Fat 4.0 g
Cholesterol 0
Sodium 874 mg
Potassium 1074 mg
Total Carbohydrate 79 g
Dietary Fiber 10.3 g
Sugars 13.3 g
Protein 15 g

Dietary servings

Per Portion


Grain 0.6
Milk Alternative 0.3
Vegetables 4.4

Energy sources


Pygal62%461.4669760338147227.606660606475125%292.26307610241105196.5148217679591213%345.9918398991379114.1080501746055562%25%13%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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