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Black Bean and Quinoa Chili

Black Bean & Quinoa Chili

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Submitted by trinity

A bowl of warm chili is made of quinoa, black beans, spices and lots of tomatoes. Serve it over a bed of rice or with some good crusty bread.

YIELD

8 servings

PREP

10 min

COOK

30 min

READY

40 min

Ingredients

1 237
CUP ML QUINOA
rinsed and drained
2 473
CUPS ML WATER
1 15
TABLESPOON ML VEGETABLE OIL
1 1
LARGE LARGE ONIONS
diced
1 1
EACH EACH GREEN BELL PEPPERS
seeded an
1 237
CUP ML CELERY
chopped
1 1
EACH EACH JALAPEÑO PEPPER
seeded *
2 2
EACH EACH TOMATOES
cored and diced
1 237
CUP ML CARROTS
diced
32 924.8
OUNCES ML/G BLACK BEANS
canned, drained
28 809.2
OUNCES ML/G TOMATOES
canned, crushed
1 15
TABLESPOON ML CHILI POWDER
1 15
TABLESPOON ML PARSLEY LEAVES
dried
1 15
TABLESPOON ML OREGANO
dried
2 1E+1
TEASPOONS ML CUMIN
ground
½ 2.5
TEASPOON ML BLACK PEPPER
½ 2.5
TEASPOON ML SALT

Directions

Combine quinoa and water in saucepan, cover and bring to a simmer over medium heat.

Cook until liquid is absorbed, about 15 to 20 minutes.

Remove from heat and let stand about 10 minutes.

Meanwhile, heat oil in a saucepan; add onion, bell pepper, celery and jalapeno.

Sauté 7 minutes over medium heat.

Stir in fresh tomatoes and carrots; cook for 3 to 4 minutes.

Stir in beans, crushed tomatoes, and seasonings; cook about 25 minutes over low heat.

Stir in quinoa at last 5 minutes of cooking.

Ladle chili into bowls and top with green onions if desired.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 346g (12.2 oz)
Amount per Serving
Calories 249 14% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 193mg 8%
Total Carbohydrate 15g 15%
Dietary Fiber 12g 47%
Sugars g
Protein 24g
Vitamin A 81% Vitamin C 52%
Calcium 8% Iron 28%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
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