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High Protein High Fiber Cheesy Quinoa & Black Bean Taco Skillet Recipe

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★★★★★

4.5 from 77 reviews

This High Protein High Fiber Cheesy Quinoa & Black Bean Taco Skillet is a wholesome, flavorful vegetarian dish packed with protein and fiber. Featuring quinoa, black beans, fire-roasted tomatoes, and a blend of spices, it’s finished with melted cheddar cheese and fresh toppings for a satisfying and nutritious meal perfect for busy weeknights.

Ingredients

Scale

For the Base

  • 1 cup Quinoa – The primary grain base, packed with protein and fiber.
  • 2 cups Water – Essential for cooking quinoa, ensuring it’s perfectly fluffy.
  • 1 tablespoon Olive Oil – Used for sautéing the vegetables, any neutral oil will do.

For the Vegetables

  • 1 medium Yellow Onion – Adds sweetness and depth; shallots can be a milder substitute.
  • 1 cup Bell Peppers (Red and Yellow) – Bring color and crunch; feel free to switch with zucchini.
  • 1 medium Jalapeno – Gives the dish a spicy kick; omit for a milder flavor.
  • 2 cloves Garlic – Infuses aromatic richness; garlic powder works in a pinch.

For the Protein and Flavor

  • 14.5 oz Diced Tomatoes (Canned, Fire-Roasted) – Adds moisture and acidity; use fresh tomatoes for a twist.
  • 1 can Black Beans – High in protein and fiber, perfect for this vegetarian dish.
  • 1 tablespoon Chili Powder – Ensures a spicy flavor profile; taco seasoning is an easy substitute.
  • 1 teaspoon Cumin – Elevates the flavor depth; adjust based on your taste preferences.
  • 1 teaspoon Garlic Powder – Adjust based on your taste preferences.
  • 1 teaspoon Onion Powder – Adjust based on your taste preferences.
  • 1 teaspoon Paprika – Adjust based on your taste preferences.

For the Finishing Touch

  • Salt to taste – Essential for seasoning, adjust to your liking.
  • Black Pepper to taste – Essential for seasoning, adjust to your liking.
  • 1 cup Shredded Cheese (Cheddar or Tex-Mex) – Melts beautifully over the skillet.

Optional Toppings

  • 1/2 cup Cilantro – Fresh herb to enhance flavor; can replace with parsley.
  • 1 medium Avocado – Adds creaminess and healthy fats.
  • 1/4 cup Green Onion – Offers a mild onion flavor; skip if you’re not a fan.
  • 1/2 cup Greek Yogurt or Sour Cream – For a tangy creaminess; dairy alternatives work too.

Instructions

  1. Boil Water: Bring 2 cups of water to a boil in a medium saucepan. Once boiling, add the quinoa, reduce the heat to a simmer, and cover. Cook for about 15 minutes, or until all the liquid is absorbed. Fluff the quinoa with a fork when done.
  2. Sauté Onions: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté for 2-3 minutes until fragrant and translucent.
  3. Add Vegetables: Stir in the sliced bell peppers, jalapeno, and minced garlic. Cook for another 3-4 minutes until the vegetables soften and develop vibrant colors.
  4. Combine Ingredients: Add the canned diced tomatoes and black beans to the skillet along with chili powder, cumin, garlic powder, onion powder, paprika, salt, and black pepper. Stir everything together and cook for an additional 2-3 minutes until heated through.
  5. Fold in Quinoa: Lower the heat and gently fold in the cooked quinoa. Sprinkle the shredded cheese on top, then cover the skillet to melt the cheese. Alternatively, place it under a broiler briefly to melt the cheese quickly—watch closely to prevent burning.
  6. Serve and Garnish: Serve the skillet hot, optionally garnished with slices of avocado, chopped cilantro, green onions, and a dollop of Greek yogurt or sour cream for extra creaminess. Optionally, add a squeeze of lime juice before serving for a refreshing twist.

Notes

  • For additional flavor, consider adding a sprinkle of lime juice before serving.
  • Ensure quinoa is rinsed thoroughly before cooking to remove bitterness.
  • Prep quinoa and sauté the vegetables up to 3 days in advance to save time during busy nights.
  • Avoid overcooking vegetables; they should remain slightly crisp for best texture.
  • Use an oven-safe skillet for broiling the cheese to melt it perfectly.
  • Adjust salt and spices to taste for best results.
  • Store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 2 months.
  • Reheat gently on stovetop for best texture, or use microwave in short intervals.

Keywords: quinoa, black beans, vegetarian, high protein, high fiber, cheesy, taco skillet, weeknight dinner, Mexican, healthy

Find it online: https://cheframi.com/high-protein-high-fiber-cheesy-quinoa-and-black-bean-taco-skillet-recipe/