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Vegan Oven-Baked Mexican Quinoa Casserole⏱ 80 min total
Recipes

Vegan Oven-Baked Mexican Quinoa Casserole

Per 1 serving · 357 g · 13 ingredients

Calories
258
13%
of a 2,000 cal day
  • Protein
    12g
    17% of calories
  • Carbs
    45g
    65% of calories
  • Fat
    5.4g
    18% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Vegan Oven-Baked Mexican Quinoa Casserole (357 g) has 258 calories, with 12 g of protein, 45 g of carbohydrates and 5.4 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (23% DV), dietary fiber (44% DV) and Vitamin C (35% DV).

Per 100 g
72cal
low energy density
Protein per 100 cal
4.5g
Net carbs
32g
carbs minus fiber
Fiber
12g
7 g sugar

High in

20%+ of the daily value

  • Protein23%
  • Dietary fiber44%
  • Vitamin C35%
  • Vitamin E20%
  • Vitamin K70%
  • Thiamine98%

Good source of

10–19% of the daily value

  • Vitamin A12%
  • Niacin19%
  • Choline11%
  • Calcium12%
  • Zinc17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 70 min
  1. 1

    Preheat oven to 350°F.

  2. 2

    Heat a medium frying pan or stove-top-safe casserole dish. Add onion and sauté until translucent, about 8 minutes. Remove from heat and transfer to an oven-safe casserole dish if not already using one.

  3. 3

    Add quinoa, canned tomatoes with juice, water, nutritional yeast, tomato paste, and spices. Season with salt and pepper and stir to combine.

  4. 4

    Cover and place in the oven. Set timer for 30 minutes.

  5. 5

    Carefully remove the casserole from the oven and stir in drained beans and corn. If the mixture looks dry, add a half cup of water.

  6. 6

    Return to the oven with the lid and set the timer for another 30 minutes.

  7. 7

    Carefully remove the casserole from the oven and stir in spinach. It will wilt from the heat.

  8. 8

    Top with diced avocado and/or cilantro and serve.

  9. 9

    If freezing, make the full recipe but leave out the spinach and toppings. Let cool and freeze in airtight containers. To serve: defrost fully, lightly reheat in the microwave or on the stovetop, stir in spinach, and add toppings of choice.

Vitamins & minerals

Amounts for 1 serving (357 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A112 μg
12%
Vitamin C32 mg
35%
Vitamin D0 μg
0%
Vitamin E3 mg
20%
Vitamin K84 μg
70%
Thiamine1 mg
98%
Riboflavin (B2)0.3 mg
25%
Niacin3 mg
19%
Vitamin B60.5 mg
38%
Folate (B9)165 μg
41%
Vitamin B120 μg
0%
Pantothenic acid1 mg
20%
Choline60 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium121 mg
12%
Iron5 mg
59%
Potassium983 mg
21%
Magnesium128 mg
30%
Phosphorus282 mg
40%
Zinc2 mg
17%
Copper0.5 mg
52%
Manganese1 mg
48%
Selenium5 μg
9%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene13 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene1,322 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride10 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid2 g—
Glycine0.5 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.5 g—
Lactose0 g—
Leucine1 g—
Lycopene4,826 μg—
Lysine1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch16 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60.1 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 258 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 49min
    Walking (3.5 mph)
  • 31min
    Cycling (moderate)
  • 21min
    Running (6 mph)
  • 36min
    Swimming laps

Common questions

How many calories are in Vegan Oven-Baked Mexican Quinoa Casserole?

One serving of Vegan Oven-Baked Mexican Quinoa Casserole (1 serving) has 258 calories, which works out to 72 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Vegan Oven-Baked Mexican Quinoa Casserole high in protein?

It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Oven-Baked Mexican Quinoa Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Oven-Baked Mexican Quinoa Casserole?

309 mg per serving.

How much sugar is in Vegan Oven-Baked Mexican Quinoa Casserole?

7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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