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Mexican Tempeh Skillet Casserole 3

Mexican Tempeh Skillet Casserole

  • Author: Dietitian Debbie
  • Prep Time: 5 mins
  • Cook Time: 40 mins
  • Total Time: 45 mins
  • Yield: 6 1x
  • Category: Entree, Main Dish
  • Method: Stove-Top
  • Cuisine: Vegetarian, Gluten Free, Mexican-Inspired

Description

This simple, one pot Mexican tempeh skillet casserole is sure to become one of your favorite vegetarian and gluten free weeknight meals!


Ingredients

  • 3 tablespoons olive oil
  • 8 oz. tempeh, crumbled
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1/2 yellow onion, chopped
  • 1 green bell pepper, chopped
  • 1/2 cup chopped cremini mushrooms
  • 1 small zucchini, chopped
  • 2 cloves garlic, minced
  • 1 (14.5 oz.) can diced fire-roasted tomatoes
  • 1/3 cup salsa
  • 1 (4 oz.) can chopped green chiles
  • 3/4 cup vegetable broth
  • 1/2 cup uncooked quinoa, rinsed
  • 1 (15 oz.) can black beans, drained and rinsed
  • 2/3 cup frozen corn
  • Salt and ground black pepper, to taste
  • 1 cup shredded cheddar cheese (a mix of yellow and white looks great melted on top!)
  • Chopped cilantro for garnish

Instructions

  1. Heat 2 tablespoons of the olive oil in a cast iron or non-stick skillet. Add the crumbled tempeh, cumin, and oregano. Stir and cook until tempeh is lightly browned, about 5-7 minutes. Transfer tempeh to a bowl and set aside.
  2. Add the other 1 tablespoon of olive oil to the same skillet. Add the onion, green bell pepper, mushrooms, and zucchini. Cook for 3-5 minutes or until onion is translucent.
  3. Stir in the garlic, tomatoes, salsa, green chiles, broth, and quinoa. Bring to a simmer and cover. Cook for 15 minutes, stirring occasionally.
  4. Remove lid and stir in the black beans, corn, tempeh, and salt and pepper. Cook for another 2-3 minutes.
  5. Sprinkle with cheddar cheese and cook until cheese has melted on top. (If using an oven safe skillet, you can also place it under the broiler to melt the cheese at this point.)
  6. Garnish with chopped cilantro and serve.

Nutrition

  • Serving Size: 1/6th recipe
  • Calories: 380 kcals
  • Sugar: 4 g
  • Sodium: 430 mg
  • Fat: 18 g
  • Saturated Fat: 5.5 g
  • Unsaturated Fat: 12.5 g
  • Trans Fat: 0 g
  • Carbohydrates: 35 g
  • Fiber: 8 g
  • Protein: 20 g
  • Cholesterol: 19 mg