Vegetarian Quinoa Chili
A tasty and healthy meatless chili packed with protein and fiber, perfect for a satisfying meal.
Ingredients
Vegetable Base
- 2 tablespoon olive oil For sautéing
- 1 cup carrot, diced small
- 1 cup celery, diced small
- 3 cloves minced garlic
- 1 cup red onion, diced small
Spices and Flavorings
- 4 cups canned tomatoes, diced
- 3 tablespoon chili powder
- 2 teaspoon ground cumin
- 2 teaspoon chipotle powder For spiciness
- 1 teaspoon dry thyme
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt To season
- 1 tablespoon brown sugar To balance flavors
Beans and Grains
- 1 cup fresh or frozen corn kernels
- 2 cups cooked kidney beans, rinsed if using canned
- 1 cup cooked quinoa About ¼ cup dry quinoa cooked in ½ cup salted water
Instructions
Preparation
- In a Dutch oven or large saucepan, heat the olive oil over medium heat.
- Add the diced carrots, celery, minced garlic, and red onion. Sauté until the onions soften.
Cooking
- Stir in the diced tomatoes, chili powder, cumin, chipotle powder, thyme, black pepper, salt, corn, and brown sugar.
- Let the mixture simmer slowly for 20 minutes.
- Add the cooked quinoa and kidney beans, simmering for another 10 minutes.
Serving
- Serve with a dollop of low-fat sour cream or Greek yogurt if desired.
Notes
For a spicier kick, add more chipotle powder or chopped jalapeños. Use any beans you like; black beans or pinto beans work great too. Feel free to load it up with more vegetables like bell peppers or zucchini. This chili can be stored in an airtight container in the refrigerator for up to 4-5 days or frozen for up to 3 months.
Nutrition
Serving: 1gCalories: 250kcalCarbohydrates: 45gProtein: 12gFat: 5gSaturated Fat: 0.5gSodium: 500mgFiber: 10gSugar: 8g
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