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Black Bean and Quinoa Chili

 
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Black Bean and Quinoa Chili Black Bean and Quinoa Chili Black Bean and Quinoa Chili Black Bean and Quinoa Chili 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

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.

 

* not incl. in nutrient facts

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Comments

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?

 

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