Cheesy Black Bean & Quinoa Skillet Casserole

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This Southwestern-inspired one-skillet casserole is stuffed with quinoa and plenty of fresh vegetables. Sharp Cheddar cheese flavors the filling and adds a layer of ooey-gooey melted cheese on top.

Active Time:
20 mins
Total Time:
35 mins
Servings:
4
  • This casserole is satisfying, and it comes together quickly despite the lengthy ingredient list.
  • Eating black beans may help lower the risk of heart disease, cancer and neurodegenerative diseases.
  • Rinsing canned beans helps reduce sodium and provides a cleaner taste overall.

This Cheesy Black Bean & Quinoa Skillet Casserole has a lot of ingredients, but it comes together in a snap, making it perfect for busy weeknights. Black beans and quinoa are packed with plant protein for a filling, satisfying meal. Corn and tomatoes add natural sweetness, which is balanced by the spicy bite of garlic and poblano peppers. Cheddar becomes all melty, completing this dish with ooey-gooey perfection. Keep reading for our expert tips, including how to cut down on prep time.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • We recommend rinsing canned black beans, even those labeled as low-sodium, as this significantly reduces the sodium content, and it results in a cleaner taste.
  • We use Cheddar cheese in this recipe, which is made with rennet, a substance derived from animals. If this concerns you, consider swapping out the cheese for a plant-based alternative.
  • To save time, you can opt for pre-shredded cheese. However, be aware that it often contains anticaking agents, which may prevent it from melting as well as block cheese that you grate yourself.
  • Jarred salsa is a great shortcut unless you have time to whip it up fresh. If we could only choose one salsa or pico de gallo, we would opt for a medium heat level, so it adds flavor without taking center stage. However, use whichever is your favorite.

Nutrition Notes

  • Black beans are packed full of plant protein—but that's not all. They also bring powerful inflammation-calming antioxidants to this dish, as well as gut-loving fiber that will help stabilize blood sugar. Eating more beans has been linked with a lower risk of heart disease, cancer and neurodegenerative diseases.
  • Quinoa is one of the few plant-based sources of complete protein. It's also loaded with fiber, which may help lower your cholesterol.
  • Corn is both a grain and a vegetable, depending on how it's prepared. It is a source of carbohydrates, but we need carbs for energy—and it's actually considered low in natural sugar. Corn is also full of resistant starch, a special type of fiber that digests more slowly, helping to keep you full longer. And did we mention that corn is also loaded with antioxidants?
  • Cheese brings more protein to this dish to help with the satisfaction factor. Then there's cheese's bone-building calcium. There is also evidence that the type of saturated fat in cheese is not as harmful as other types of this fat.
All ingredients in various bowls and dishes

Rachel Marek

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Ingredients

Original recipe (1X) yields 4 servings

  • 1⅔ cups water

  • 1 cup quinoa

  • ½ teaspoon salt, divided

  • 2 tablespoons avocado oil or other neutral oil

  • 1 medium onion, chopped

  • 2 cloves garlic, minced

  • cups corn kernels (from about 2 ears)

  • 1 poblano pepper, chopped

  • 1 medium tomato, chopped

  • 2 teaspoons chili powder

  • 1 teaspoon ground cumin

  • 1 (15 ounce) can black beans, rinsed

  • cups shredded extra-sharp Cheddar cheese, divided

  • ¼ cup chopped cilantro for garnish

  • 4 tablespoons salsa or pico de gallo for serving (optional)

Directions

  1. Preheat oven to 400°F.

  2. Combine 1⅔ cups water, 1 cup quinoa and ¼ teaspoon salt in a medium saucepan; bring to a boil over high heat. Reduce heat, cover and simmer until the water is absorbed, about 15 minutes. Remove from heat, fluff with a fork and partially cover.

    overhead view of quinoa being boiled in a pot

    Rachel Marek

  3. Meanwhile, heat 2 tablespoons oil in a large ovenproof skillet over medium heat. Add onion; cook, stirring, until starting to soften, about 3 minutes. Add garlic; cook, stirring, until fragrant, 30 seconds. Add 1½ cups corn, poblano, tomato, 2 teaspoons chili powder, 1 teaspoon cumin and the remaining ¼ teaspoon salt; cook, stirring, until the vegetables have softened, about 5 minutes. Stir in 15 ounces beans, the cooked quinoa and ¾ cup cheese. Spread into an even layer and sprinkle with the remaining ½ cup cheese.

    overhead view of a large pan with corn kernels, tomatoes, seasoning, and chopped peppers

    Rachel Marek

  4. Bake until the casserole is hot and the cheese has melted, about 15 minutes. Serve sprinkled with ¼ cup cilantro and with 4 tablespoons salsa (or pico de gallo) on the side, if desired.

    overhead view of Cheesy Black Bean Casserole in a pan with shredded cheese sprinkled on top

    Rachel Marek

Frequently Asked Questions

  • Can I use any variety of quinoa?

    We suggest using white quinoa for this recipe because it's easy to find, fluffs up nicely and has a pleasing nutty flavor. You can make this recipe with other varieties (red, black, tri-color, yellow or purple), but the taste and texture may be slightly different.


  • Can I substitute any of the ingredients?

    Absolutely. You can swap the black beans for kidney beans or chickpeas. The quinoa can be swapped for rice or orzo. The sharp Cheddar can be swapped with another great melting cheese, such as mozzarella, pepper jack or a plant-based variety.

  • How should I store and reheat leftovers?

    Let the casserole cool before adding it to an airtight container. Place it in the refrigerator for 3 to 4 days. Heating it in the microwave is the easiest. Check it after about a minute and give it a little more time as needed to reach the desired temperature. You can also heat it in a preheated oven at 325°F for 10 to 15 minutes.

  • Can I freeze it?

    Yes, you can. Make sure it's cool before adding it to labeled airtight containers. It will be good for up to 3 months. Just thaw it overnight in the refrigerator. It may take a little longer to reheat.

  • What should I serve with Cheesy Black Bean & Quinoa Skillet Casserole?

    As a meal, we would serve it with a salad—something refreshing like our Basic Green Salad with Vinaigrette, Massaged Mustard Greens Salad or Simplest Spinach Salad. But this recipe is also great as a dip, in which case we would serve it with a basket of warm tortilla chips.

Overhead view of a cast iron skillet of Cheesy Black Bean & Quinoa Skillet Casserole recipe

Photographer: Rachel Marek

EatingWell.com, September 2022

Nutrition Facts (per serving)

507 Calories
23g Fat
58g Carbs
21g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size generous 1 1/3 cups
Calories 507
% Daily Value *
Total Carbohydrate 58g 21%
Dietary Fiber 10g 36%
Total Sugars 10g
Added Sugars 0g 0%
Protein 21g 42%
Total Fat 23g 29%
Saturated Fat 8g 40%
Cholesterol 35mg 12%
Vitamin A 1199IU 24%
Vitamin C 25mg 28%
Vitamin D 9IU 2%
Vitamin E 2mg 13%
Folate 167mcg 42%
Vitamin K 6mcg 5%
Sodium 645mg 28%
Calcium 326mg 25%
Iron 4mg 22%
Magnesium 123mg 29%
Potassium 809mg 17%
Zinc 3mg 27%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional research by
Carrie Myers, M.S.
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
Additional reporting by
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.