Black Bean and Quinoa Chili
319
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.
Ingredients
| 1 | cup |
quinoa
rinsed and drained |
|
| 2 | cups |
water
|
|
| 1 | tablespoon |
vegetable oil
|
|
| 1 | large |
onions
diced |
|
| 1 | each |
green bell peppers
seeded an |
|
| 1 | cup |
celery
chopped |
|
| 1 | each |
jalapeño pepper
seeded |
* |
| 2 | each |
tomatoes
cored and diced |
|
| 1 | cup |
carrots
diced |
|
| 32 | ounces |
black beans
canned, drained |
|
| 28 | ounces |
tomatoes
canned, crushed |
|
| 1 | tablespoon |
chili powder
|
|
| 1 | tablespoon |
parsley leaves
dried |
|
| 1 | tablespoon |
oregano
dried |
|
| 2 | teaspoons |
cumin
ground |
|
| ½ | teaspoon |
black pepper
|
|
| ½ | teaspoon |
salt
|
|
| 4 | each |
scallions, spring or green onions
|
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.
Nutrition Facts
Serving Size 346g (12.2 oz)Amount per Serving
Calories 24914% of calories 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?
