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Black Bean and Quinoa Chili

 
Black Bean and Quinoa Chili
240

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

Reviews

+1

about 5 years

Chili is one of my favorite comfort foods, and it's also very easy to make.

This black bean and quinoa chili was delicious, quinoa soaked all the yummy sauce and bound all the flavors together.

I had it with some homemade bread, very very good.

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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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