mexican black bean and quinoa cups

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I promised I’d be back soon with a new recipe, and here I am! Thank you all for your outpouring of support during this rough time. You guys are the best. 🙂

For the past few months, I’ve been trapped in a weird cooking cycle. Thanks to the nearly non-existent winter evening light, I’ve been cooking and photographing all my recipes for the week on the weekends. Which means that every Saturday and Sunday since October, has been crazypants. I’ll be testing and tasting in the kitchen from 7am to 7pm each day and absolutely exhausted by the time the weekend is through.

Wait, what? Weekends are supposed to be relaxing, you say? Lies. Trust me, I am counting the seconds until Daylight Savings Time kicks in and I can have my weekends back.

Since I use up all my cooking energy on the weekend, I have to be dragged into the kitchen during the week. More often than not, Babyface fixes us grilled cheeses or breakfast for dinner or I take five minutes and throw together some leftovers from the weekend. If we’re really lucky, I’ve planned ahead enough to throw something into the slow cooker, but even that doesn’t happen too often. Our weeknight dinners are pretty sad.

That’s why it was particularly surprising when one of my random weeknight leftover dinners turned into a pretty rockin’ new recipe. We had some leftover cooked millet in the fridge and I decided to throw in some goat cheese, spices and eggs and bake them in our mini muffin tin. The end result was a heck of a lot more delicious than I expected! And it sparked a bunch of ideas of other kinds of grain/egg cups. This recipe using Tex-Mex flavors was the one the bubbled to the top. It uses quinoa, a delicious grain that also happens to be a complete protein and packs in a ton of flavor thanks to fresh jalapeno, salsa and fresh cilantro.

These little guys work beautifully as a healthy, flavorful appetizer, a well-balanced snack or even as a main dish for dinner. I love how versatile they are! After eating a handful or two of them, we quickly put the rest into freezer bags and have them safely stored in our deep freeze. We can pull out a few and nuke them for lunch, or take a whole bag to our next potluck.

Mexican Black Bean and Quinoa Cups

Mexican Black Bean and Quinoa Cups

Yield: 48 mini cups
Prep Time: 45 minutes
Cook Time: 20 minutes
Total Time: 1 hour 5 minutes

These little guys work beautifully as a healthy, flavorful appetizer, a well-balanced snack, or even as a main dish for dinner.

Ingredients

  • Cooking spray
  • 1 cup quinoa, rinsed under cool water
  • 1 1/4 cup water
  • 1 15-ounce can black beans, drained and rinsed
  • 1/2 cup salsa
  • 1 jalapeno pepper, seeds and ribs removed, finely diced
  • 1/4 cup chopped cilantro
  • 1 teaspoon ground cumin
  • 1 cup shredded cheddar cheese
  • Salt and pepper, to taste
  • 2 eggs
  • 1 cup skim milk

Instructions

  1. Preheat oven to 375°. Spray the cups of a mini muffin tin liberally with cooking spray, or insert liners and spray with cooking spray. Set aside.
  2. In a medium sauce pan over high heat, add quinoa and water. Bring to a boil, reduce heat, cover and simmer for 10 minutes or until quinoa has absorbed all water. Remove from heat and let rest for 5 minutes, then fluff with a fork.
  3. In a medium mixing bowl, combine cooked quinoa, black beans, salsa, jalapeno, cilantro, cumin, cheddar, salt and pepper until well mixed.
  4. In a small bowl, whisk together eggs and milk. Add egg mixture to quinoa mixture and stir until combined.
  5. Spoon about a tablespoon of the mixture into each muffin cup. Bake for 15-17 minutes or until cups are solid and tops are slightly browned.
Nutrition Information:
Yield: 48 mini cups Serving Size: 1 mini cup
Amount Per Serving: Calories: 34Total Fat: 1gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 11mgSodium: 77mgCarbohydrates: 3gFiber: 1gSugar: 0gProtein: 2g

At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.

What are your go-to weeknight dinners?

Cassie is the founder and CEO of Wholefully. She's a home cook and wellness junkie with a love of all things healthy living. She lives on a small hobby farm in Southern Indiana with her husband, daughter, two dogs, two cats, and 15 chickens.
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Hello. My name is Cassie, and I’m a healthy home cooking expert.

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