Mexican Brown Rice and Quinoa Casserole Recipe
Dive into the vibrant flavors of Mexico with this nourishing Mexican Brown Rice and Quinoa Casserole, a delightful and healthy dish that’s perfect for dinner. Combining the heartiness of brown rice and quinoa with the richness of kidney beans and fresh vegetables, this recipe is not only delicious but also diabetic-friendly. Serve it with a chilled yogurt dip or Mexican chili for a truly wholesome experience that will have your taste buds dancing!
Ingredients
| Ingredient | Quantity |
|---|---|
| Quinoa | 1/4 cup |
| Brown Rice | 3/4 cup |
| Extra Virgin Olive Oil | 1 tablespoon |
| Garlic (minced) | 3 cloves |
| Green Chillies (finely chopped) | 1-2 |
| Vegetable Stock | 1 1/2 cups |
| Rajma (Large Kidney Beans, soaked and cooked) | 1 cup |
| Green Bell Pepper (finely chopped) | 1 |
| Orange Bell Pepper (finely chopped) | 1 |
| Tomatoes (diced) | 2 |
| Avocado (halved) | 1 |
| Red Chilli Powder | 1 teaspoon |
| Lemon (juiced) | 1 |
| Coriander Leaves (small bunch) | To garnish |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 320 kcal |
| Protein | 12g |
| Carbohydrates | 55g |
| Dietary Fiber | 9g |
| Sugars | 3g |
| Total Fat | 10g |
| Saturated Fat | 1.5g |
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Total Time: 60 minutes
- Servings: 4
Instructions
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Prepare the Rice: Start by cleaning, washing, and soaking the brown rice in water for about 15 to 20 minutes. Once soaked, drain the rice in a colander and set it aside.
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Sauté the Aromatics: In a large skillet, heat the extra virgin olive oil over medium-high heat. Add the minced garlic and finely chopped green chilies, sautéing them for a few seconds until fragrant.
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Add the Vegetables: Introduce the chopped green and orange bell peppers to the skillet. Sprinkle with salt and stir-fry over medium heat until the peppers begin to soften, about 5 minutes.
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Incorporate the Tomatoes and Beans: Add the diced tomatoes and the cooked kidney beans to the skillet. Cook until the tomatoes soften and meld into the mixture, approximately 5-7 minutes.
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Mix in Rice and Quinoa: Stir in the drained brown rice and quinoa along with the red chili powder. Combine well and sauté for a few minutes to incorporate the flavors.
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Add Vegetable Stock: Pour in the hot vegetable stock, stir, and season with salt and black pepper to taste. Bring the mixture to a brisk boil over medium-high heat.
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Cook Until Done: Once boiling, cover the skillet with a lid, reduce the heat to low, and let it cook until the rice and quinoa are fully cooked and all the liquid is absorbed, about 25 minutes.
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Rest and Fluff: Turn off the heat and let the casserole rest for about 5 minutes. After resting, remove the lid and fluff the mixture gently with a fork to avoid mashing the ingredients.
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Final Touches: Carefully fold in the halved avocado, freshly squeezed lemon juice, and chopped coriander leaves. Taste and adjust seasoning as needed.
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Serve: Transfer the Mexican Brown Rice and Quinoa Casserole to a serving dish and serve warm. Pair it with a chilled yogurt dip or a spicy Mexican chili for a delightful weeknight dinner.
Tips for Success
- Bean Options: While rajma (kidney beans) are used in this recipe, feel free to substitute with your favorite beans, such as black beans or pinto beans.
- Vegetable Variations: Customize the casserole with other vegetables like corn or zucchini to enhance flavor and nutrition.
- Storage: This casserole can be stored in an airtight container in the refrigerator for up to three days, making it perfect for meal prep!
Indulge in this hearty and flavorful Mexican Brown Rice and Quinoa Casserole, perfect for satisfying your cravings while keeping your meals healthy and delicious. Enjoy!
