Quinoa Chili

by Lisa Kay, MS, RD

10 Servings (about 1 cup)

 

Ingredients

1 cup quinoa, uncooked

1 large yellow onion, diced

2 cloves garlic, minced

1-15oz. can black beans, drained & rinsed

1-15oz. can dark red kidney beans, drained & rinsed

2-15oz. cans white beans, drained & rinsed

1 cup frozen corn

1 tbsp olive oil

2-15oz. cans low-sodium tomato sauce

1-6oz. small can low-sodium tomato paste

1-15oz. can low-sodium diced tomatoes

1 tsp cumin

2 tbsp black pepper

2 tbsp chili powder

  1. Cook quinoa in 2 cups of water in a medium pot on medium heat. Stir occasionally. Quinoa will be ready when all the water is absorbed (about 10 minutes).
  2. While quinoa is cooking, bring a large pot to medium heat and add olive oil. Add onions, garlic and black pepper and stir for about 5 minutes.
  3. Add canned beans and corn to onions and garlic to pot. Add cumin and chili powder, stir.
  4. Next add tomato sauce, tomato paste and diced tomatoes to the large pot,stir.
  5. When quinoa is cooked, stir into pot.
  6. Let simmer on medium-low heat.
  7. After 20 minutes, give one final stir and serve.

 

Serving Suggestion

Top with a dollop of sour cream, green onion, sliced avocado or shredded cheese.

 

NOURISHING NUTRITION (per serving)

Calorie: 274               Fat (g): 4             Sodium (mg): 305             Protein (g): 13              Carbs (g): 48             Fiber (g): 129