Description
This 3 Bean Chili is a delightful blend of quinoa and beans, simmered with savory spices for an irresistible flavor. A healthy, quick dinner option that the whole family will love!
Ingredients
Scale
- 3/4 cup dry quinoa
- 2 small or 1 medium yellow onion
- 3 cloves garlic
- 2 tablespoons olive oil
- 1/2 cup organic ketchup
- 1/4 cup chili powder*
- 2 tablespoons dried oregano
- 1 tablespoon garlic powder
- 1 teaspoon cumin
- 1 cup water
- 3 15-ounce cans beans (1 can each black, pinto and kidney), drained
- 2 28-ounce cans diced tomatoes
- 1 cup frozen corn
- 1 tablespoon yellow mustard
- 1 tablespoon worcestershire sauce, vegan if desired
- 2 tablespoons ground flax seed (optional)
- 1 1/2 teaspoons kosher salt
- optional: 1 tablespoon adobo sauce (from a can of chipotle chilis)**
- to garnish: sour cream or greek yogurt (or vegan sour cream or cashew cream for vegan), mexican blend shredded cheese, and pepitas
Instructions
- Cook the quinoa: In a saucepan, combine 3/4 cup quinoa with 1 1/2 cups water, bringing to a boil. Reduce the heat, cover, and simmer until fully absorbed, about 15-20 minutes. Allow to steam covered for 5 minutes after turning off the heat.
- Dice the onion and mince the garlic.
- In a large pot or Dutch oven, heat olive oil over medium heat. Sauté onions for 5-7 minutes until tender, then add garlic and cook for 2 minutes until lightly browned. Stir in ketchup and spices, cooking for 1 minute until fragrant.
- Add all remaining ingredients to the pot, including cooked quinoa, and simmer for 25 minutes. Serve hot with your choice of toppings.
Notes
This chili stores well; refrigerate leftovers for up to 3 days or freeze for up to 3 months.
You can customize the toppings based on your preference or dietary needs.
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 6g
- Sodium: 480mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 47g
- Fiber: 13g
- Protein: 12g
- Cholesterol: 0mg