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Black Bean & Quinoa Chili

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Black Bean and Quinoa Chili

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
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 cup quinoa
rinsed and drained
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2 cups water
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1 tablespoon vegetable oil
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1 large onions
diced
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1 each green bell peppers
seeded an
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1 cup celery
chopped
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1 each jalapeño pepper
seeded
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2 each tomatoes
cored and diced
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1 cup carrots
diced
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32 ounces black beans
canned, drained
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28 ounces tomatoes
canned, crushed
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1 tablespoon chili powder
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1 tablespoon parsley leaves
dried
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1 tablespoon oregano
dried
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2 teaspoons cumin
ground
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½ teaspoon black pepper
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½ teaspoon salt
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4 each scallions, spring or green onions
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Ingredients

Amount Measure Ingredient Features
237 ml quinoa
rinsed and drained
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473 ml water
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15 ml vegetable oil
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1 large onions
diced
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1 each green bell peppers
seeded an
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237 ml celery
chopped
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1 each jalapeño pepper
seeded
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2 each tomatoes
cored and diced
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237 ml carrots
diced
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924.8 ml/g black beans
canned, drained
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809.2 ml/g tomatoes
canned, crushed
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15 ml chili powder
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15 ml parsley leaves
dried
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15 ml oregano
dried
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1E+1 ml cumin
ground
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2.5 ml black pepper
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2.5 ml salt
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4 each scallions, spring or green onions
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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 24914% 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?
 

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