Test Kitchen: Mexican Tempeh Skillet Casserole

Easy, healthy recipes tested for you weekly at the Sargent Choice Test Kitchen

Caila Yates, Graduate Dietetics Student, SAR ’20

About the Sargent Choice Test Kitchen: We’re all about making healthy taste delicious here at Sargent Choice.  That’s why we’ve teamed up with faculty-in-residence Dr. Karen Jacobs to offer students a one-of-a-kind opportunity to trial and taste-test new Sargent Choice healthy recipes each week at the Sargent Choice Test Kitchen.  Dr. Karen Jacobs invites students of all majors (not just nutrition) into her home on Boston University’s campus to cook up a recipe developed by Sargent Choice Registered Dietitian, Jennifer Culbert.  Feedback from the weekly Test Kitchen gets incorporated into future Sargent Choice recipes and helps shape the face of healthy dining at BU.

With finals approaching, this dish will be a lifesaver because it’s quick to make, there is minimal prep, and it only uses one pot!  It also calls for a number of summer vegetables such as tomatoes, zucchini, and corn, so it’s a great dish to make as the seasons change!

What we liked:

  • It only requires one pot, so the cleanup is super easy!
  • It was protein packed with the tempeh, quinoa, beans and cheese
  • The spices added an amazing flavor that kept us going back for more
  • There was very little chopping and prep-work involved
  • It makes a lot! It’s a great recipe to use for meal-prep or when cooking for a large group of people

What we would change:

  • The name! The dish was more of a stew than a casserole.  However, you could transfer the mixture to a casserole dish, sprinkle the cheese on top instead of mixing it in, and bake it to make it more of a casserole.
  • The amount of ingredients. You can always omit some of the vegetables if you want to cut your grocery bill down a bit.
  • We found that it needed some more spice, so we added sriracha and salsa to it for an extra kick.

Nutrients you’re getting from this recipe:

  • Protein from the beans, tempeh, cheese, and quinoa
  • Calcium and Vitamin D from the cheese
  • Vitamin C from the tomatoes
  • Fiber from the veggies, beans, and quinoa
  • B vitamins from mushrooms
  • Magnesium and manganese from quinoa

 

Sargent Choice Mexican Tempeh Skillet Casserole

Recipe modified from Dietitian Debbie Dishes
Yield: ~ 6 servings

Ingredients:

3 tablespoons olive oil
8 ounces tempeh, crumbled
1 teaspoon cumin
1 teaspoon dried oregano
½ onion, chopped
1 cup chopped mushrooms
1 small zucchini, chopped
2 gloves garlic, minced
1 can diced fire-roasted tomatoes
1/3 cup favorite jarred salsa
1 4-ounce can chopped green chiles
¾ cup low-sodium vegetable broth
½ cup uncooked quinoa, rinsed
1 15-ounce can black beans, drained and rinsed
⅔ cup frozen corn
½ teaspoon salt
Pepper to taste
1 cup shredded cheddar cheese
Chopped fresh cilantro for garnish (optional)

Directions:

  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. Transper tempeh to a bowl and set aside.
  2. Add the other 1 tablespoon of olive oil to the same skillet. Add the onion, 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, cover, 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.
  6. Garnish with chopped cilantro and serve.