Healthy 3-Bean and Quinoa Chili
Healthy 3-Bean and Quinoa Chili

Photo Credit

Joe Heroun
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This Recipe

  • Skill Level: Beginner
  • Serves: 6
  • Start to Finish: 1 hour, 15 minutes

Nutrition Facts

Amount per serving:
Total Calories: 437
  • 1,320mg Sodium
  • 7g Fat
  • 1g Saturated Fat
  • 21g Protein
  • 238mg Calcium
4371,320mg7g21g1g

Ingredients:

  • 1 tablespoon canola or extra-virgin olive oil
  • 1 1/2 medium yellow onions, finely chopped
  • 1 medium green or red bell pepper, seeds removed and finely chopped
  • 2 1/2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 bay leaf
  • 1/2 teaspoon sea salt
  • 1 can (28 ounces) diced tomatoes, with juice
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 can (15 ounces) kidney beans, rinsed and drained
  • 1 can (15 ounces) garbanzo beans, rinsed and drained
  • 1 cup quinoa
  • 3 to 4 cups vegetable stock
  • 6 tablespoons nonfat Greek yogurt (optional)
  • 6 scallions, trimmed and thinly sliced on a diagonal, for garnish (optional)
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Directions:

Directions

1. Heat olive oil in a large pot over medium-high heat. Add onions and pepper, reduce the heat to medium, and cook, stirring occasionally, until very soft, about 10 minutes. Stir in chili powder, cumin, bay leaf, and salt. Cook, stirring often, until spices are fragrant, about 1 minute. Add tomatoes with juice, stir, and reduce the heat to low. Cover the pot and let cook, stirring occasionally, 25 to 30 minutes until thick.
2. Add beans, quinoa, and stock, and cook for 20 minutes. Taste and add more salt or pepper if needed. Serve topped with 1 dollop yogurt and scallions.

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