Quinoa & Tofu Enchilada Bake

About recipe

This vegetarian dish is a great way to add more plants to your diet without skimping on heartiness or flavor. Quinoa provides protein, tofu gives you calcium, and iron from the beans will help you meet all of your nutrient requirements for the day. Finish your Meatless Monday off right with this cheesy, veggie-forward recipe!

Recipe adapted from Chungah Rhees at damndelicious.net

Photo by Mark Mitchell / CCBY

Ingredients (serves 1)

  • 1 cup dry quinoa
  • 1/2 cup frozen corn
  • 15-ounce can of black beans, unsalted
  • 6-ounce can tomato paste, unsalted
  • 15-ounce can diced, fire-roasted tomatoes, with green chiles
  • 1 package firm tofu, drained and shredded
  • 2 Tbsp fresh cilantro, chopped
  • 1/2 tsp ground cumin
  • 1/2 tsp chili powder
  • Salt and pepper, to taste
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup shredded mozzarella cheese
  • 1 avocado, sliced


  1. In a large saucepan of 2 cups of water, cook quinoa according to the package instructions. Set aside.
  2. Preheat oven to 375 degrees F. Lightly oil an 8×8 baking dish with nonstick cooking spray.
  3. In a large bowl, combine quinoa, corn, black beans, tomato paste, tomatoes, cilantro, shredded tofu, cumin, and chili powder; season with salt and pepper, to taste. Stir in most of the cheddar cheese and mozzarella, leaving a handful of each to top the dish.
  4. Spread quinoa mixture into the prepared baking dish. Top with remaining cheeses. Place into oven and bake until bubbly and cheeses have melted, about 15 minutes.
  5. Serve immediately and garnish with avocado.

Nutritional information

This information is per serving.

  • Calories390
  • Calories from fat130
  • Total fat14 g
  • Saturated fat4 g
  • Cholesterol10 mg
  • Protein22 g
  • Sodium200 mg
  • Fiber10 g
  • Total Carbohydrate44 g
  • Sugars7 g
  • Vitamin A20 g
  • Vitamin C25 g
  • Calcium30 g
  • Iron30 g
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