Abigail Joy Dougherty: Registered Dietitian, Nutrition Expert & Lover of Life
2013, Healthy Eating, Inspiration, Kale Salad, Meatless Monday, Recipes, Registered Dietitian, Running, spaghetti squash, Vegetarian

Meatless Monday Roundup & Southwestern Quinoa Casserole

Happy Happy Meatless Monday!!

best version

I just love this quote! I’ve realized the best way to be the best version of me is to get out of my own head and focus on others. Loving more and living more! Right?

So, today was my last longish training run, I really can’t believe it! Tomorrow, I have crosstraining, then two shortys later in the week, and then MARY (The term my dearest best friend and I nicknamed the upcoming Portland Marathon). Mary better be nice this weekend.  I have been pretty worried since I signed up for the marathon, it being in Portland and all, that it would be raining. I have been training in the heat and humidity, which I feel gives me a decent leg up, but get me in the cold rain…. Kryptonite!!Kryptonite-thanks

And here we are the week of and it’s torrential downpours — ALL WEEK! Well that is, until this weekend! Check it out!!

Thank you God!! <3

Thank you God!! <3

Somebody loves me! <3  I am bringing gear for pretty much every kind of weather just to be on the safe side though. Rain LOVES Oregon OR Oregon LOVES rain, but either way, I’m prepared!

Now onto the fun stuff, the recipes! As you know, it’s Meatless Monday! Such a fun day to concentrate on fruits and veggies and give your lovely belly a break from animal products!  I’ve been seeing the most delicious meatless meals all over lately and I wanted to share my top few picks for meatless meals plus a DELICIOUS Southwestern Quinoa, Corn and Black Bean Casserole that was highly recommended by a new friend! (Thanks Tracy!!)

Top 5 Meatless Meals:

1.) Chickpea Curry via The Vegan Stoner 🙂

How fun and simple is this? Check out their website for a ton more delicious & easy vegan recipes!

Thank you to The Vegan Stoner for the Image
Thank you to The Vegan Stoner for the Image

2.) Black Bean and Quinoa Chili via Fit Foodie Finds

Photo courtesy of Fit Foodie Finds
Photo courtesy of Fit Foodie Finds

3.) Kale with Caramelized Squash and Onion via Shescookin

Photo Courtesy of ShesCookin
Photo Courtesy of ShesCookin

4.) Farro with Spinach and Mushrooms via My Whole Food Life

Photo Courtesy of My Whole Food Life
Photo Courtesy of My Whole Food Life

Farro is a delicious, nutty grain and is lovingly referred to as “The mother of all wheat”


5. Quinoa, Corn and Black Bean Casserole

Serves 9

Recipe adapted from Pinch of Yum 

Photo Courtesy of Pinch of Yum

Photo Courtesy of Pinch of Yum


  • 3 large cloves garlic, minced
  • 1 onion, minced
  • 1 can mild diced green chiles
  • 1 tablespoon oil
  • 4½ cups cooked black beans, rinsed
  • 1¼ cup vegetable stock
  • 2 cups cooked quinoa
  • ½ teaspoon cayenne pepper
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 3 bell peppers, diced (mine were red and yellow)
  • 1 cup corn (fresh or frozen)
  • 1/2 large zucchini — I added this because I had one but it’s NOT a necessity:)
  • 1 cup shredded Mexican cheese (I used 2% blend)
  • diced green onions
  1. Black beans: Heat oil in a large skillet over medium-high heat. Add the garlic and onion, sauteing for 4 minutes and stirring occasionally. Stir in broth, diced green chiles and black beans. Bring mixture to a boil and cook for 5 minutes. Mash beans to desired consistency. I like to make them a little more like refried beans while still leaving some of the beans whole. The mixture should be thick, not watery. If you still have a lot of moisture, let it cook out by keeping it on the heat for another few minutes. Taste and season with salt.
  2. Quinoa: In a dry nonstick skillet over medium high heat, toss and toast the cooked quinoa with the cayenne, chili powder, cumin, and salt for 1-2 minutes. Taste and season with salt. Set aside.
  3. Peppers: In the same dry nonstick skillet over medium high heat, place the diced peppers and do NOT stir. This allows the peppers to get a brown roasted look on the outside. Wait for 2-3 minutes then add corn and zucchini (if using) and stir to combine. Continue to let the peppers, corn and zucchini cook until desired doneness (mine: 5-7 minutes).
  4. Assemble: Preheat oven to 375 degrees. Spoon black bean mixture into a glass baking dish coated with cooking spray. Top with quinoa, bell peppers mixture, and  then cheese. Cover with foil and bake for 20 minutes. Remove foil and bake for another 10 minutes, or until the top layer of cheese was golden and bubbly. Sprinkle with green onions and let cool for at least 10 minutes (otherwise it will be too runny). Serve with sour cream, tortilla chips, on tacos, on a salad, or just eat it plain!
I used an 8 inch square baking dish and a smaller pan (because I left my larger pan at work… 2 years ago). You could also spread this into a thinner casserole by using a 9×13 baking dish.

5 Comments to “Meatless Monday Roundup & Southwestern Quinoa Casserole”

  1. Thanks Abby! I’m still trying to convince the family to go Meatless Mondays! Maybe the black bean quinoa dish will work 🙂 I love reading your blogs…not as much as I love you

    • Awe sis, you just brightened up my day!! I love you so much! I feel your pain, Pat is a hard sell too… slowly but surely….
      Do you want to come stay and I can ship Patty off and they can all eat meat together in San Clemente and we can be #MeatlessMondayWarriors?? Tehehehehe

  2. Thanks for including my farro dish in your roundup. Your casserole looks amazing too!

    • Thank you Melissa!! I have a hard time NOT including your recipes in my round ups… they are just too GOOD! 🙂
      You are an inspiration!! <3 Abigail

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